Tofu Quiche Recipe
Yield: 4 servingsRecipe by luhu.jp
Ingredients:
1 tsp: Margarine,
2 tbsp: Fine dry Bread Crumbs,
12 ounce: Tofu, drained
Egg Whites,
Egg,
1/3 cup: Skim Milk,
1/2 tsp: Oregano, crushed
1/8 tsp: Garlic powder,
3/4 cup: Shredded lo-fat Cheddar chee,
7 ounce: Can Whole Kernel Corn, drain
1 tbsp: Dried minced Onion,
Med Tomato,
1 tbsp: Snipped fresh parsley, opt.
Directions:
Spread the margarine over the bottom and sides of a 9" pie plate. Sprinkle
with bread crumbs to coat the dish.
Cut up Tofu.
In a blender or food processor bowl combine tofu, egg whites, whole egg,
milk, oregano, garlic powder, 1/2 cup of the lo-fat Cheddar cheese, 1/4 t
pepper, and 1/8 t salt.
Cover and blend or process till smooth. Stir in corn and dried onion. Pour
into prepared pie plate.
Bake, uncovered, in a 350 deg F. oven for 30-35 minutes or till knife
inserted near the center comes out clean.
Cut tomato into thin wedges. Arrange wedges atop quiche. Sprinkle with the
remaining cheese. Bake for 3 minutes more or till cheese is melted.
********************************************************* Per serving: 212
calories, 18 g protein, 14 g carbohydrates, 10 g fat, 83 mg cholesterol,
411 mg sodium, 254 mg potassium.
Source from luhu.jp
with bread crumbs to coat the dish.
Cut up Tofu.
In a blender or food processor bowl combine tofu, egg whites, whole egg,
milk, oregano, garlic powder, 1/2 cup of the lo-fat Cheddar cheese, 1/4 t
pepper, and 1/8 t salt.
Cover and blend or process till smooth. Stir in corn and dried onion. Pour
into prepared pie plate.
Bake, uncovered, in a 350 deg F. oven for 30-35 minutes or till knife
inserted near the center comes out clean.
Cut tomato into thin wedges. Arrange wedges atop quiche. Sprinkle with the
remaining cheese. Bake for 3 minutes more or till cheese is melted.
********************************************************* Per serving: 212
calories, 18 g protein, 14 g carbohydrates, 10 g fat, 83 mg cholesterol,
411 mg sodium, 254 mg potassium.
Source from luhu.jp