Broccoli, Tofu and Mushroom Bake

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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 259.6
  • Total Fat: 10.1 g
  • Cholesterol: 13.0 mg
  • Sodium: 408.2 mg
  • Total Carbs: 17.6 g
  • Dietary Fiber: 2.2 g
  • Protein: 27.3 g

View full nutritional breakdown of Broccoli, Tofu and Mushroom Bake calories by ingredient
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Introduction

adapted from: http://www.fatfree.com/recipes/tofu/brocco
li-tofu-bake
adapted from: http://www.fatfree.com/recipes/tofu/brocco
li-tofu-bake

Number of Servings: 4

Ingredients

    1 cup chopped onion
    2 cloves garlic -- minced
    2 cups broccoli flowerets
    1 cup chopped mushrooms
    1 tablespoon water
    1/4 cup nonfat cholesterol-free egg substitute
    1/2 cup egg whites substitute
    18 ounces Firm Hometown Tofu
    1/4 cup flour
    1 tablespoon yellow mustard
    1 teaspoon dried basil
    1/8 teaspoon nutmeg
    1/4 teaspoon salt
    1/8 teaspoon black pepper
    2 tablespoons grated Parmesan cheese
    1/2 cup 2% shredded colby jack cheese
    1/2 cup fat free shredded cheddar cheese

Directions

8 X 8" BAKING DISH 4 PORTIONS

Saute onion and garlic in a skilled sprayed with a nonfat cooking spray
Add broccoli, mushrooms, and 1 tablespoon water or nonfat broth. Cover,
reduce heat and steam until broccoli and mushrooms are just tender. Place
in an 8 x 8-inch baking dish sprayed with nonfat cooking spray.

In a blender, combine egg substitute, whites, tofu, seasonings and cheese. Blend for 2 minutes, scraping down the sides, until mixture is smooth.

Pour over broccoli mixture and
bake at 350F for 35 minutes or until center is firm.


Number of Servings: 4

Recipe submitted by SparkPeople user THATSNOTFAB.

TAGS:  Vegetarian Meals |

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