Shepherd's Fall Vegetable Pie
|Tofu||180 Milliliter, cubed (3/4 Cup)|
|Soy sauce||15 Milliliter (1 Tablespoon)|
|Cornstarch||15 Milliliter (1 Tablespoon)|
|Low fat plain yogurt||355 Milliliter (1 1/2 Cups)|
|Peeled carrots||480 Milliliter, cut in large (2 Cups)|
|Unpeeled parsnips||240 Milliliter, cut in large (1 Cup)|
|Winter squash||480 Milliliter, cut in large (2 Cups)|
|Butter||15 Milliliter (1 Tablespoon)|
|Mushrooms||480 Milliliter, sliced (2 Cups)|
|Sweet red pepper||1 Small, diced (Sweet/Hot)|
|Garlic||1 Clove (5 gm), minced|
|Ground ginger||1 Teaspoon|
|Cornstarch||30 Milliliter (2 Tablespoon)|
|Kelp powder||1⁄4 Teaspoon|
|Skim milk||240 Milliliter (1 Cup)|
|Jarlsberg cheese/Swiss cheese||180 Milliliter (3/4 Cup)|
Preheat oven to 375°F (190°C).
Combine the tofu and soy sauce; set aside.
Add 1 tbs cornstarch to the yogurt in a small bowl and set aside.
Steam the carrots, parsnips and squash until tender.
Melt the butter in a nonstick skillet; add mushrooms, red pepper, garlic, ginger and salt and saute until the mushrooms and pepper are tender.
Do not brown.
Combine 2 tbs cornstarch, optional kelp powder, cayenne and milk, and add to the mushroom mixture.
Bring to a boil, stirring constantly, and boil for 1 minute.
Remove from heat and stir in the cheese.
Fold in the tofu, then stir in the yogurt mixture.
Add the steamed vegetables and transfer the mixture to an ungreased 10-inch deep-dish pie plate.
Top with the unbaked crust, and slash the crust to let steam escape.
Bake for 35-40 minutes or until crust is lightly browned.
Serving size: Complete recipe
Calories 2038 Calories from Fat 688
% Daily Value*
Total Fat 79 g120.9%
Saturated Fat 44.7 g223.5%
Trans Fat 0 g
Cholesterol 185.3 mg61.8%
Sodium 3751.2 mg156.3%
Total Carbohydrates 244 g81.3%
Dietary Fiber 41.3 g165.2%
Sugars 98.1 g
Protein 110 g219.7%
Vitamin A 1851.1% Vitamin C 511.3%
Calcium 269.6% Iron 64.5%
*Based on a 2000 Calorie diet