Broccoli & Tofu Bake Recipe


Submitted by somewalkups

Makes 4 servings


Broccoli and tofu in a frittata-like dish.

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
  1. Steam the broccoli until tender. Cut into small, bite-sized pieces and place in 8 x 8 inch baking dish.

  2. Cut the tofu into 1/2 inch cubes. Saute in 1 tbsp of the Olive Oil until golden. Add to broccoli in baking dish.

  3. Saute onion, mushrooms and garlic in remaining olive oil until tender. Add to baking dish.

  4. Stir together egg substitute, seasonings and 1 tbsp of the Parmesan cheese. Pour over broccoli mixture.

  5. Bake at 350 F. for 25 minutes.

  6. 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

Nutrition Facts
Serving Size 304.4g
Amount Per Serving
Calories
265
Calories from Fat
135
% Daily Value*
Total Fat
15.0g
23%
Saturated Fat
2.5g
13%
Trans Fat
0.0g
Cholesterol
3mg
1%
Sodium
434mg
18%
Total Carbohydrates
14.0g
5%
Dietary Fiber
2.3g
9%
Sugars
4.7g
Protein
21.2g
Vitamin A 12% • Vitamin C 69%
Calcium 30% • Iron 21%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown (?)
Nutrition Breakdown
Daily Values (?)
Daily Values

Nutritional Analysis

Nutrition Grade
96% confidence
A 		  Good points
  • Very low in cholesterol
  • High in calcium
  • High in manganese
  • High in phosphorus
  • High in selenium
  • Very high in vitamin C
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