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Tofu And Corn Quiche

Diet.Chef's picture
  Margarine 1 Teaspoon
  Dry bread crumbs 2 Tablespoon
  Tofu 12 Ounce, drained
  Egg whites 2
  Egg 1
  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
  Tomato 1 Medium
  Snipped parsley 1 Tablespoon

Spread the margarine over the bottom and sides of a 9 inch pie plate.
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.

Recipe Summary

Difficulty Level: 
Side Dish

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Average: 4.3 (15 votes)

Nutrition Rank

Nutrition Facts

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 mg78.6%

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

Tofu And Corn Quiche Recipe