Broccoli And Tofu Bake Recipe Recipe

Name: Broccoli And Tofu Bake Recipe
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 c. Minced onion; 2 x Cloves garlic, chopped; 2 c. Broccoli flowerets; 1 c. Minced mushrooms; 1 Tbsp. Water; 1/4 c. Nonfat cholesterol-free egg substitute; 2 x Egg whites; 10 ounce Soft silken tofu, (such as Mori Nu); 1 Tbsp. Yellow mustard; 1 tsp Dry basil; 1/8 tsp Nutmeg; 1/4 tsp Salt; 1/8 tsp Black pepper; 2 Tbsp. Nonfat Parmesan cheese Red pepper rings, for garnish Nonfat cooking spray

Servings: persons

1 c. Minced onion
2 x Cloves garlic, chopped
2 c. Broccoli flowerets
1 c. Minced mushrooms
1 Tbsp. Water
1/4 c. Nonfat cholesterol-free egg substitute
2 x Egg whites
10 ounce Soft silken tofu, (such as Mori Nu)
1 Tbsp. Yellow mustard
1 tsp Dry basil
1/8 tsp Nutmeg
1/4 tsp Salt
1/8 tsp Black pepper
2 Tbsp. Nonfat Parmesan cheese Red pepper rings, for garnish Nonfat cooking spray

1
["8 X 8"" BAKING DISH 4 PORTIONS", "Silken tofu has a smooth texture and a sweetness resembling fresh cream", "Saute/fry onion and garlic in a skillet sprayed with a nonfat cooking spray.", "Add in broccoli, mushrooms, and 1 Tbsp.", "water or possibly nonfat broth.", "Cover, reduce heat and steam till broccoli and mushrooms are just tender.", "Place in an 8 x 8-inch baking dish sprayed with nonfat cooking spray.", "In a blender, combine egg substitute, whites, tofu, seasonings and cheese.", "Blend for 2 min, scraping down the sides, till mix is smooth.", "Pour over broccoli mix.", "Garnish each corner with a red pepper ring and bake at 350F for 35 min or possibly till center is hard."]

251

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

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This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 14 ingredients. The key ingredients include: 1 c. Minced onion, 2 x Cloves garlic, chopped, 2 c. Broccoli flowerets, 1 c. Minced mushrooms, and more.

Yes, Broccoli And Tofu Bake Recipe falls under the Vegetarian category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

Broccoli And Tofu Bake Recipe

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