Tofu Vegetable Quiche Recipe - Cooking Index
Tofu Vegetable Quiche Recipe - Cooking Index
| 1 | Nine-inch pastry shell - unbaked | |
| 1 lb | 454g / 16oz | Tofu, soft |
| 3/4 cup | 148g / 5.2oz | Egg Beaters 99% egg substitute |
| 1 teaspoon | 5ml | Seasoned salt |
| 1/4 teaspoon | 1.3ml | Ground nutmeg |
| 1/8 teaspoon | 0.6ml | Freshly-ground black pepper |
| 1 | Frozen chopped broccoli or spinach (10 oz) | |
| 1 | Onion - minced (medium) | |
| 1 cup | 237ml | Shredded mozzarella cheese, part skim milk |
Preheat oven to 450 degrees.
Bake pastry shell 10 minutes. Reduce oven temperature to 350 degrees. Put tofu, Egg Beaters, seasoned salt, nutmeg, and pepper in food processor or blender and process until smooth (if using blender, add tofu a quarter at a time, blending after each addition).
Steam frozen vegetables just until thawed. Drain well. Add to tofu mixture with onion and mix well. Stir in 1/2 cup cheese. Turn into pie shell and sprinkle with remaining 1/2 cup cheese. Bake 45 minutes or until firm.
Serving size is 1/8 of quiche.
Content per Serving:
total fat .. 10.9 g cholesterol .. 8 mg calories .. 202
saturated fat .. 3.0 g carbohydrate .. 14 g protein .. 13 g
Source:
THE JOHN HOPKINS COMPLETE GUIDE FOR PREVENTING AND REVERSING HEART DISEASE by Peter O. Kwiterovich, Jr., M.D. - Recipe contributed by Cecelia Justin
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