Broccoli And Tofu Bake Recipe
Servings: 4
Ingredients
- 1 c. Minced onion
- 2 x Cloves garlic, chopped
- 2 c. Broccoli flowerets
- 1 c. Minced mushrooms
- 1 Tbsp. Water
- 1/4 c. Nonfat cholesterol-free egg substitute
- 2 x Egg whites
- 10 ounce Soft silken tofu, (such as Mori Nu)
- 1 Tbsp. Yellow mustard
- 1 tsp Dry basil
- 1/8 tsp Nutmeg
- 1/4 tsp Salt
- 1/8 tsp Black pepper
- 2 Tbsp. Nonfat Parmesan cheese Red pepper rings, for garnish Nonfat cooking spray
Directions
- 8 X 8" BAKING DISH 4 PORTIONS
- Silken tofu has a smooth texture and a sweetness resembling fresh cream
- Saute/fry onion and garlic in a skillet sprayed with a nonfat cooking spray. Add in broccoli, mushrooms, and 1 Tbsp. water or possibly nonfat broth. Cover, reduce heat and steam till 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 min, scraping down the sides, till mix is smooth. Pour over broccoli mix. Garnish each corner with a red pepper ring and bake at 350F for 35 min or possibly till center is hard.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 163g | |
| Recipe makes 4 servings | |
| Calories 83 | |
| Calories from Fat 28 | 34% |
| Total Fat 3.13g | 4% |
| Saturated Fat 0.86g | 3% |
| Trans Fat 0.0g | |
| Cholesterol 2mg | 1% |
| Sodium 242mg | 10% |
| Potassium 337mg | 10% |
| Total Carbs 8.6g | 2% |
| Dietary Fiber 1.7g | 6% |
| Sugars 3.28g | 2% |
| Protein 6.33g | 10% |
