Broccoli & Tofu BakeSubmitted by somewalkups
Makes 4 servings
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Broccoli and tofu in a frittata-like dish.
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Ingredients
| 2 |
c. broccoli |
| 16 |
oz. tofu, low-fat |
| 3/4 |
cups onion, chopped |
| 1 |
cup mushrooms, sliced |
| 1 |
tsp. garlic, minced |
| 2 |
tbsp. olive oil (divided) |
| 1 |
c. egg substitute |
| 1/2 |
c. skim milk |
| 1/4 |
tsp. salt |
| 1/8 |
tsp. black pepper |
| 1/8 |
tsp. tabasco sauce |
| 1/2 |
tsp. basil |
| 1/4 |
tsp. nutmeg |
| 2 |
tbsp. Parmesan Cheese |
| 2 |
tbsp. Seasoned Bread Crumbs |
Directions
- Steam the broccoli until tender. Cut into small, bite-sized pieces and place in 8 x 8 inch baking dish.
- Cut the tofu into 1/2 inch cubes. Saute in 1 tbsp of the Olive Oil until golden. Add to broccoli in baking dish.
- Saute onion, mushrooms and garlic in remaining olive oil until tender. Add to baking dish.
- Stir together egg substitute, seasonings and 1 tbsp of the Parmesan cheese. Pour over broccoli mixture.
- Bake at 350 F. for 25 minutes.
- Combine bread crumbs and remaining cheese. Sprinkle over all. Continue baking for 10 minutes longer until topping is lightly browned and center is firm.
Categories
Main Dish, Vegetarian
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Serving Size 304.4g |
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Amount Per Serving |
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Total Carbohydrates 14.0g 5%
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| Vitamin A 12% |
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Vitamin C 69% |
| Calcium 30% |
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Iron 21% |
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* Based on a 2000 calorie diet
Nutritional details are an estimate and should only be used as a guide for approximation.
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Legend
Calorie Breakdown (?)
Daily Values (?)
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Nutritional Analysis
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