Cheesy Broccoli Tofu Casserole
Nutritional Info
- Servings Per Recipe: 8
- Amount Per Serving
- Calories: 162.5
- Total Fat: 6.0 g
- Cholesterol: 7.2 mg
- Sodium: 385.0 mg
- Total Carbs: 20.0 g
- Dietary Fiber: 3.3 g
- Protein: 10.1 g
View full nutritional breakdown of Cheesy Broccoli Tofu Casserole calories by ingredient
Introduction
This easy to make and kid friendly casserole is only 3 Weight Watchers points per serving. Each serving counts as 1 serving of vegetables, 1 serving of milk, 1/2 serving of healthy oil, and almost a full day's supply of Vitamin C. With only a 162 calories each, go ahead and have two servings! This easy to make and kid friendly casserole is only 3 Weight Watchers points per serving. Each serving counts as 1 serving of vegetables, 1 serving of milk, 1/2 serving of healthy oil, and almost a full day's supply of Vitamin C. With only a 162 calories each, go ahead and have two servings!Number of Servings: 8
Ingredients
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1 cup instant brown rice
2 bags 10 oz frozen chopped broccoli, thawed
1 package of light firm tofu
1 can 10 3/4 oz of Campbell's Heatlhy Requests Cream of Mushroom Soup (low fat and low sodium)
4 oz Velveeta Cheese made with 2% milk
1/4 cup of skim or 2% milk
1/2 cup chopped onion
2 cloves garlic
4 tsp olive oil
1/2 tsp black pepper
Directions
1. Preheat oven to 350 degrees F. Thaw broccoli.
2. Cube tofu and chop onion and garlic.
3. Saute tofu, onion, garlic, and oil.
4. Combine all ingredients in a bowl.
5. Coat a 2 qt. casserole dish with non-stick spray and add ingredients from bowl.
6. Bake for 45 minutes.
Makes 8 servings
2. Cube tofu and chop onion and garlic.
3. Saute tofu, onion, garlic, and oil.
4. Combine all ingredients in a bowl.
5. Coat a 2 qt. casserole dish with non-stick spray and add ingredients from bowl.
6. Bake for 45 minutes.
Makes 8 servings
Member Ratings For This Recipe
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LINDAHUTCH53
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KAFKADOG
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ASTALANYA
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TRICIA577
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LADYDINH
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GREENMAEVE
I added substituted fresh broccoli and jack cheese and added mushrooms to the saute step. I microwaved the cut up broccoli for 2 minutes each for each crown and stem, this cut down the oven time. I cooked covered for 20 minutes and uncovered for the last 10 minutes. Broccoli cooked, but not mushy. - 9/1/12
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AERHARDT
My kids ate this no problem. We ate this no problem. Loved it. I used a "regular" can of soup (because I didn't have the other kind on hand) and fresh broccoli. I had to add celery too because we didn't have enough broccoli. We also used grated cheese, not velveeeta, but it was very very good. - 8/17/12
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RUKASPOOKA
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ARL292
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CAROLFERN
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1MOUNTAINMAMMA
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ROFCOHEN
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CD4533325
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RHIANONNON
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RAVEN_X13
I am not a fan of Velveeta or mushrooms, so I subbed in grated sharp cheddar and low fat/sodium cream of chicken soup, and fresh broccoli. It is very good and quite filling, but it definitely needs more spices. I doubled the garlic, added garlic powder and more pepper and still felt it needed more. - 6/20/11
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JLSTEELE8
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CD4296593
The tofu texture mixes in well with the rice. I subbed the velveta with shredded low fat cheddar cheese and added 1/8cup of greek yogurt to give it a little more creamy-ness. I really enjoyed eating it. If you dont care for tofu you could sub chicken or just take it out. Any way you do it its good! - 2/14/11
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THERESA3180
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MARYELLEN301
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ALYNN26
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STACIE_RENEE
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COROZALOVE
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SMURFY0213
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REJJI1019
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KITTY1970
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QUESTIONLADY
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HKHEGADORN
My 11 year old daughter loves Tofu...she loved this. i made some modifications based on her preferences and what i had handy....I used cooked non-instant brown rice, fresh broccoli, shredded cheddar cheese and Campbell's Tomato (low sodium) soup instead of mushroom. She was thrilled with it! - 1/7/09
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MEWIEGELE
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