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Tofu Quiche

Healthycooking's picture
For crust
  Vegetable oil spray 1
  Shredded wheat biscuits 2 , crushed
For filling
  Olive oil 1 Teaspoon
  Onion 1 Medium, finely chopped
  Chopped vegetables 2 Cup (32 tbs), frozen (A Good Mixture Is Broccoli, Corn And Red Bell Peppers)
  Egg whites 4 Large
  Firm tofu 10 Ounce, drained
  Fresh lemon juice 1 Tablespoon
  Nonfat butter granules 1 Tablespoon
  Ground nutmeg 1 Pinch
  Freshly ground black pepper 1 Pinch
  Lean ham 8 Ounce (Visible Fat Removed)
  Ground nutmeg 1 Pinch (For Garnish)

Preheat oven to 350° F.
Spray a 9-inch pie pan with vegetable oil spray and add crushed shredded wheat biscuits evenly to bottom of pan.
In a large, nonstick skillet, heat oil at medium setting.
Add onion and saute, stirring frequently, until onion is soft.
Add vegetables, mix thoroughly, remove from heat and set aside.
In a blender or the workbowl of a food processor fitted with a metal blade, process egg whites, tofu, lemon juice, "butter" granules, nutmeg and pepper until smooth and creamy.
Cut ham into eight pieces and add to tofu mixture.
Process just until ham is diced.
Evenly place the onion-vegetable mixture over the biscuit crust.
Pour tofu-ham mixture over vegetables, spreading evenly with a spatula.
Bake 40 to 45 minutes, or until a knife inserted in the center comes out clean.
Top with a light dusting of nutmeg.
Serve hot or at room temperature.

Recipe Summary

Main Dish

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Average: 4.1 (21 votes)

Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 866 Calories from Fat 337

% Daily Value*

Total Fat 38 g58.8%

Saturated Fat 9.4 g46.8%

Trans Fat 0 g

Cholesterol 100 mg33.3%

Sodium 4036 mg168.2%

Total Carbohydrates 59 g19.6%

Dietary Fiber 10.6 g42.5%

Sugars 25.8 g

Protein 76 g151.8%

Vitamin A 215.4% Vitamin C 114.7%

Calcium 95.2% Iron 49.4%

*Based on a 2000 Calorie diet


Tofu Quiche Recipe