Tofu and Veggie Quiche
Nutritional Info
- Servings Per Recipe: 8
- Amount Per Serving
- Calories: 239.7
- Total Fat: 6.7 g
- Cholesterol: 54.0 mg
- Sodium: 118.6 mg
- Total Carbs: 32.9 g
- Dietary Fiber: 3.9 g
- Protein: 13.3 g
View full nutritional breakdown of Tofu and Veggie Quiche calories by ingredient
Introduction
Low calorie because 8 servings only have 2 eggs! Low calorie because 8 servings only have 2 eggs!Number of Servings: 8
Ingredients
-
14 oz extra firm tofu
2 Eggs
1/2 c veggie broth (bouillon cubes keep calories low)
1 tsp soy sauce
1 tbs italian seasoning mix
2 cups mushrooms - quartered
4 c. cooked brown rice
2 c. zucchini - chopped
1 c. onion - chopped
1 c. cherry tomatoes - quartered
2 cloves garlic - minced
1-2 tbs italian seasoning
salt and pepper to taste
3/4 c. shredded mozzarella cheese
1/2 c. panko breadcrumbs
2 tsp italian seasoning mix
Tips
Optional: Sprinkle a little parmesan cheese on top for only a few more calories.
Directions
Preheat oven 375 degrees
1. Blend tofu, eggs, broth, soy sauce, and seasoning mix in food processor. You want it to have a smooth texture.
2. Saute veggies and spices until slightly tender.
3. Layer 9x13 with rice, then veggies. Top with tofu mixture. Bake 15 minutes.
4. Top with cheese, panko, and seasoning mix. Bake 5 more minutes.
Serving Size: Makes 8 servings
1. Blend tofu, eggs, broth, soy sauce, and seasoning mix in food processor. You want it to have a smooth texture.
2. Saute veggies and spices until slightly tender.
3. Layer 9x13 with rice, then veggies. Top with tofu mixture. Bake 15 minutes.
4. Top with cheese, panko, and seasoning mix. Bake 5 more minutes.
Serving Size: Makes 8 servings