Tofu Quiche (Lacto Ovo) Recipe
Servings: 1
Ingredients
- 1 Tbsp. Corn starch
- 1/2 c. Skim lowfat milk
- 1 x To 2 Large eggs' worth of egg
- Â Â Substitute or possibly 2-4 egg
- Â Â Whites
- 1/2 c. Fatfree or possibly lowfat cottage
- Â Â Cheese (I use 1%)
- 1/2 c. Fatfree plain yogurt
- 1 c. Reduced fat tofu (Mori Nu
- Â Â Lite), cubed
- Â Â x Salt and pepper to taste
- 1 dsh Or possibly 2 of Tabasco sauce
- 1/2 c. Minced onion, sauteed in
- Â Â Liquid of choice
- 1/2 x - 1 c. minced fresh
- Â Â Mushrooms
- 1 c. Minced cooked broccoli,
- Â Â Spinach or possibly leeks
- 1/2 c. Fatfree mozarella cheese
- Â Â x Herbs to taste (parsley,
- Â Â Basil, marjoram are all Good)
Directions
- Pour into quiche dish or possibly pie pan sprayed briefly with Pam and bake at 350 F for 30-40 minutes or possibly till a toothpick inserted slightly off center comes out clean. Let stand about 5 min before serving.
- Sometimes this comes out watery (like custard sometimes does), but it still tastes good.
Adding to Planner
Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 822g | |
| Calories 738 | |
| Calories from Fat 218 | 30% |
| Total Fat 24.44g | 31% |
| Saturated Fat 10.39g | 42% |
| Trans Fat 0.09g | |
| Cholesterol 52mg | 17% |
| Sodium 887mg | 37% |
| Potassium 1261mg | 36% |
| Total Carbs 82.16g | 22% |
| Dietary Fiber 5.0g | 17% |
| Sugars 55.69g | 37% |
| Protein 48.49g | 78% |
