Tofu Quiche~ Recipe
Yield: 4 servingsRecipe by luhu.jp
Ingredients:
1 tsp: Margarine,
3/4 cup: Shredded lo-fat Cheddar,
2 tbsp: Fine dry Bread Crumbs,
-cheese,
12 ounce: Tofu, drained
7 ounce: Can Whole Kernel Corn,
Egg Whites,
-drained,
Egg,
1 tbsp: Dried minced Onion,
1/3 cup: Skim Milk,
md Tomato,
1/2 tsp: Oregano, crushed
1 tbsp: Snipped fresh parsley, (opt
1/8 tsp: Garlic powder,
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.
Recipe By : Better Homes and Gardens, "Diet Recipe Card Library"
From: Marjorie Scofield Date: 05-04-95 (71) Recipes
Source from luhu.jp
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.
Recipe By : Better Homes and Gardens, "Diet Recipe Card Library"
From: Marjorie Scofield Date: 05-04-95 (71) Recipes
Source from luhu.jp