Tofu Broccoli Quiche
Nutritional Info
- Servings Per Recipe: 8
- Amount Per Serving
- Calories: 214.4
- Total Fat: 11.2 g
- Cholesterol: 6.5 mg
- Sodium: 883.7 mg
- Total Carbs: 19.6 g
- Dietary Fiber: 3.2 g
- Protein: 10.4 g
View full nutritional breakdown of Tofu Broccoli Quiche calories by ingredient
Introduction
This recipe is a great way to introduce tofu to people who have never had it or claim to hate it. My family didn't even realize it wasn't just eggs. You may want to reduce the red pepper if you don't like spice. My little one said it was a bit spicy...but it was nothing he couldn't handle with the help of a little milk! To reduce the calories, you could use a different crust, like one made of rice or hashbrowns. I stuck with the flaky pie crust to give it a true quiche taste, since I was altering the filling. =) This recipe is a great way to introduce tofu to people who have never had it or claim to hate it. My family didn't even realize it wasn't just eggs. You may want to reduce the red pepper if you don't like spice. My little one said it was a bit spicy...but it was nothing he couldn't handle with the help of a little milk! To reduce the calories, you could use a different crust, like one made of rice or hashbrowns. I stuck with the flaky pie crust to give it a true quiche taste, since I was altering the filling. =)Number of Servings: 8
Ingredients
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1 (9 inch) deep dish unbaked pie crust
1 pound frozen broccoli florets
1 1/2 cups onion, finely minced
3 cloves garlic, minced
6 ounces mushrooms, chopped
14 ounce LIGHT firm tofu, drained & patted dry
1/2 cup skim milk
1 Tablespoon Dijon mustard
¼ cup egg whites
2 teaspoons salt
1/4 teaspoon Fresh ground nutmeg
1/2 teaspoon ground red pepper
1/8 teaspoon black pepper, or to taste
3 tablespoon fresh parsley, minced
1/4 cup grated Parmesan cheese
½ cup Kraft fat free shredded cheddar cheese
Directions
1. Preheat oven to 400 degrees F. Bake pie crust in preheated oven for 10 to 12 minutes. (If you are using the kind of crust you unroll and put into a pie pan, make sure to poke the crust with a fork generously, to prevent bubbling. I put my crust into a 9" spring form pan since the recipe makes a lot of filling. The springform allows for more room!).
2. Steam broccoli and chop.
3. Over medium-high heat, saute onion 3-5 minutes, add garlic and cook 30 seconds more.
4. In a blender combine 3/4 of the sauteed onions/garlic, tofu, milk, mustard, whites, salt, nutmeg, ground red pepper, black pepper, and Parmesan cheese; process until smooth.
5. Reheat pan over high heat and sautee chopped mushrooms with a little salt.
6. In a large bowl combine tofu mixture with broccoli, rest of the onion mixture, mushrooms, parsley, and cheddar cheese. Pour into pie crust and even out.
5. Bake in preheated oven for 35 to 45 minutes. Let stand for 5 minutes before serving.
Number of Servings: 8
Recipe submitted by SparkPeople user KAIAHZMAHM.
2. Steam broccoli and chop.
3. Over medium-high heat, saute onion 3-5 minutes, add garlic and cook 30 seconds more.
4. In a blender combine 3/4 of the sauteed onions/garlic, tofu, milk, mustard, whites, salt, nutmeg, ground red pepper, black pepper, and Parmesan cheese; process until smooth.
5. Reheat pan over high heat and sautee chopped mushrooms with a little salt.
6. In a large bowl combine tofu mixture with broccoli, rest of the onion mixture, mushrooms, parsley, and cheddar cheese. Pour into pie crust and even out.
5. Bake in preheated oven for 35 to 45 minutes. Let stand for 5 minutes before serving.
Number of Servings: 8
Recipe submitted by SparkPeople user KAIAHZMAHM.
Member Ratings For This Recipe
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NEPTUNE1939
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CD6913562
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PATRICIAANN46
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PICKIE98
