A no-crust quiche-like main course. Tofu is pured in a blender, in place of eggs. Similar to broccoli version. Very low in calories, high in protein, filling, and tasty!

Ingredients

1	package (10 ounces) spinach, chopped, frozen, defrosted
1	teaspoon olive oil
1	large onion, finely chopped
4	cloves garlic, minced
4	slices (82 gram) silken tofu, lite extra firm
1/2	cup milk, non-fat
3/4	teaspoon salt
1/2	teaspoon Dijon mustard
1/4	teaspoon nutmeg, ground
1/2	teaspoon ground red pepper, to taste
1/4	teaspoon black pepper, to taste
4	tablespoons Parmesan cheese, grated

Directions

1. Preheat oven to 400 degrees F.
   
   
2. Defrost the spinach. (This can be done in the microwave.) Squeeze out all of the water, using a cheesecloth.
   
   
3. Heat oil in a large skillet over medium-high heat. Saute the onion and garlic until golden. Stir in the spinach and heat through. Remove from heat.
   
   
4. In a blender (or using an emersion blender), combine the tofu, milk, and seasonings. Process until smooth. In a large bowl, combine the tofu mixture with the broccoli mixture.
   
   
5. Prepare an 8 x 8 inch pan using non-stick aluminum foil, or spray with non-fat cooking spray. Pour entire mixture into pan. Bake in preheated oven 35 to 40 minutes or until set. Allow to stand for 5 minutes before cutting.
   
   

Categories

Vegetables, Main Dish, Vegetarian

Nutritional Analysis

Nutrition Grade 96% confidence

Good points Low in cholesterol High in calcium High in iron High in manganese High in magnesium High in phosphorus High in potassium Very high in vitamin A Very high in vitamin C

Bad points High in sodium