Very easy to prepare. Low calorie. Use Silken brand of tofu. Add black pepper, chili pepper, dill weed and other spices to taste.

Ingredients

4	slices (82 gram) silken tofu, lite extra firm
10	ounces frozen chopped spinach
1	large onion
4	cloves garlic
2	ounces mushrooms, shitake
2	ounces mushrooms, crimini
1/2	cup milk, non-fat
4	tablespoons Parmesan cheese, grated
1/4	teaspoon Dijon mustard
3/4	teaspoon salt
1/4	teaspoon nutmeg

Directions

1. Preheat oven to 4oo degrees F.
   
   
2. Defrost spinach in microwave. Squeeze dry, getting out as much water as possible.
   
   
3. Coat skillet with non-fat cooking spray. Heat over medium-high heat. Saute onion and mushrooms until almost golden. Add minced garlic and cook an additional 2 or 3 minutes.
   
   
4. In a blender (or use an imersion blender in a large bowl), combine tofu, milk, spinach, Parmesan cheese, and spices.
   
   
5. In a large bowl, stir in onion mushroom mixture into tofu mixture.
   
   
6. Prepare 8 x 8 inch pan with non-fat cooking spray or, even better, cover with non-stick aluminum foil. Pour all ingredients into pan.
   
   
7. Bake in preheated oven for 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 High in riboflavin Very high in vitamin A Very high in vitamin C

Bad points High in sodium