Cheesy Broccoli Tofu Casserole

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Cheesy Broccoli Tofu Casserole

4 of 5 (56)
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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
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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

    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

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Member Ratings For This Recipe


  • Very Good
    5 of 5 people found this review helpful
    Very healthy, very filling, and tasty. Satisfies the "comfort food"craving without cramming in fat and calories. I used veggie cheese - yum! - 8/2/07

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  • Incredible!
    4 of 4 people found this review helpful
    My kids ate this pretty well. No real complaints which is a winner. As for me, I LOVED it! I wasn't sure if it meant one cup rice already cooked or one cup dry. I used short grain non-instant rice already cooked up and it was more like 2 cups. - 10/2/07

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  • Good
    3 of 3 people found this review helpful
    This was quite delicious. The only reason I probably won't make it again is that it is so filling that I barely ate any and it doesn't seem like it will reheat well. I would recommend it for a family meal. Very easy to make. I added breadcrumbs to the top. Thanks ELMNOP! - 9/3/07

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  • Very Good
    2 of 2 people found this review helpful
    I used fresh broccoli and 5 Laughing Cow cheese (35 cal each) wedges instead of Veelveta.

    Very Good. I will make this again. - 7/23/10

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  • Incredible!
    2 of 2 people found this review helpful
    This recipe is wonderful! It was easy enough that I didn't screw it up (which is really saying something) and it was delicious! I DID trade velveeta for a combo of sharp and garlic cheddar cheeses, I left out additional garlic, and I added mushrooms :) - 6/25/10

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