Broccoli Tofu Divan

Broccoli Tofu Divan

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 259.6
  • Total Fat: 15.8 g
  • Cholesterol: 3.5 mg
  • Sodium: 199.5 mg
  • Total Carbs: 22.4 g
  • Dietary Fiber: 5.6 g
  • Protein: 24.1 g

View full nutritional breakdown of Broccoli Tofu Divan calories by ingredient
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Introduction

From Lean, Luscious and Meatless, a truly awesome book. I love that it lists calories, protein, fat, and carbs, so you can see at any easy glance if the recipe fits your diet. From Lean, Luscious and Meatless, a truly awesome book. I love that it lists calories, protein, fat, and carbs, so you can see at any easy glance if the recipe fits your diet.
Number of Servings: 4

Ingredients

    1 10-oz pkg frozen broccoli
    12 oz med or firm tofu, cut in 1/2 inch cubes
    3 Tb all-purpose flour
    2 cups skim milk
    2 Tb margarine
    1 oz shredded lowfat Cheddar cheese (1/4 cup)
    2 tsp prepared mustard
    1 Tb minced onion flakes
    1 Tb sherry
    salt and pepper to taste
    3 Tb wheat germ (3/4 oz)
    1 Tb grated Parmesan cheese

Directions

Preheat oven to 375. Oil a 9-inch pie pan.

Cook broccoli and drain. Cut into 2-3 inch pieces and place in pan. Place tofu between towels and gently squeeze out excess water. Layer tofu on broccoli.

Mix flour with a few Tb of the milk, to form a paste, gradually adding the rest of the milk.

Melt margarine over medium heat, add milk mixture and cook until the mix comes to a boil. Remove from heat and stir in cheese, mustard, onion flakes, sherry, salt and pepper. Spoon sauce over tofu and broccoli.

Combine wheat germ and Parmesan cheese and sprinkle over top. Bake uncovered for 25 minutes. Let stand 5 minutes before serving.

Number of Servings: 4

Recipe submitted by SparkPeople user TEJOLOTE.

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Member Ratings For This Recipe


  • Very Good
    This was good. my modifications:
    1 12-oz pkg frozen broccoli
    12-16 oz firm tofu, cut in 1/2 inch cubes
    1/2 c shredded lowfat Cheddar cheese
    1 can, Cream of Chicken, Celery, or Mushroom Soup
    1/3 c rice milk
    2 T seasoned panko flakes
    1 T butter, melted
    - 2/13/18

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