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Tofu And Corn Quiche Recipe
|Dry bread crumbs||2 Tablespoon|
|Tofu||12 Ounce, drained|
|Skim milk||1⁄3 Cup (5.33 tbs)|
|Dried oregano||1⁄2 Teaspoon, crushed|
|Garlic powder||1⁄8 Teaspoon|
|Shredded low fat cheddar cheese||3⁄4 Cup (12 tbs)|
|Canned whole kernel corn with sweet peppers||7 Ounce, drained (1 Can)|
|Minced onion||1 Tablespoon, dried|
|Snipped parsley||1 Tablespoon|
Serving size: Complete recipe
Calories 895 Calories from Fat 266
% Daily Value*
Total Fat 30 g45.9%
Saturated Fat 8.8 g43.8%
Trans Fat 0 g
Cholesterol 235.9 mg
Sodium 1617.3 mg67.4%
Total Carbohydrates 87 g28.8%
Dietary Fiber 8 g31.9%
Sugars 24.8 g
Protein 67 g134.3%
Vitamin A 62.3% Vitamin C 72.4%
Calcium 81% Iron 44.8%
*Based on a 2000 Calorie diet
Sprinkle with bread crumbs to coat the dish.
Cut up tofu.
In a blender container or food processor bowl combine tofu, egg whites, whole egg, milk, oregano, garlic powder, 1/2 cup of the cheese, 1/4 teaspoon pepper, and 1/8 teaspoon salt.
Cover and blend or process till smooth.
Stir in corn and dried onion.
Pour into prepared pie plate.
Bake, uncovered, in a 350° oven for 30 to 35 minutes or till a 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.
Garnish with fresh parsley, if desired.