Broccoli, Tofu and Mushroom Bake
- Number of Servings: 4
Ingredients
1 cup chopped onion 2 cloves garlic -- minced 2 cups broccoli flowerets 1 cup chopped mushrooms 1 tablespoon water 1/4 cup nonfat cholesterol-free egg substitute 1/2 cup egg whites substitute 18 ounces Firm Hometown Tofu1/4 cup flour 1 tablespoon yellow mustard 1 teaspoon dried basil 1/8 teaspoon nutmeg 1/4 teaspoon salt 1/8 teaspoon black pepper 2 tablespoons grated Parmesan cheese1/2 cup 2% shredded colby jack cheese1/2 cup fat free shredded cheddar cheese
8 X 8" BAKING DISH 4 PORTIONS
Saute onion and garlic in a skilled sprayed with a nonfat cooking spray
Add broccoli, mushrooms, and 1 tablespoon water or nonfat broth. Cover,
reduce heat and steam until broccoli and mushrooms are just tender. Place
in an 8 x 8-inch baking dish sprayed with nonfat cooking spray.
In a blender, combine egg substitute, whites, tofu, seasonings and cheese. Blend for 2 minutes, scraping down the sides, until mixture is smooth.
Pour over broccoli mixture and
bake at 350F for 35 minutes or until center is firm.
Number of Servings: 4
Recipe submitted by SparkPeople user THATSNOTFAB.
Saute onion and garlic in a skilled sprayed with a nonfat cooking spray
Add broccoli, mushrooms, and 1 tablespoon water or nonfat broth. Cover,
reduce heat and steam until broccoli and mushrooms are just tender. Place
in an 8 x 8-inch baking dish sprayed with nonfat cooking spray.
In a blender, combine egg substitute, whites, tofu, seasonings and cheese. Blend for 2 minutes, scraping down the sides, until mixture is smooth.
Pour over broccoli mixture and
bake at 350F for 35 minutes or until center is firm.
Number of Servings: 4
Recipe submitted by SparkPeople user THATSNOTFAB.
Nutritional Info Amount Per Serving
- Calories: 259.6
- Total Fat: 10.1 g
- Cholesterol: 13.0 mg
- Sodium: 408.2 mg
- Total Carbs: 17.6 g
- Dietary Fiber: 2.2 g
- Protein: 27.3 g
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