|Cauliflower flowerets||2 Cup (32 tbs)|
|Broccoli flowerets||2 Cup (32 tbs)|
|Sliced mushrooms||1 Cup (16 tbs)|
|Garlic||1 Clove (5 gm)|
|All purpose flour||2 Tablespoon|
|Skim milk||1 Cup (16 tbs)|
|Grated swiss cheese||4 Ounce|
|Dried basil||1 Teaspoon|
|Dried marjoram||1⁄2 Teaspoon|
|White pepper||1⁄8 Teaspoon|
|Unsalted sunflower kernels||2 Tablespoon|
Wrap tofu with several layers of cheesecloth or paper towels, press lightly to remove excess liquid.
Remove cheesecloth; cut tofu into 1/2-inch cubes, and set aside.
Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot.
Add onion, cauliflower, broccoli, carrot, mushrooms, and garlic, saute until vegetables are crisp-tender.
Remove from heat, and add tofu, tossing gently; set aside.
Melt margarine in a small saucepan over low heat, add flour, stirring until smooth.
Cook 1 minute, stirring constanrly.
Gradually add milk; cook over medium heat, stirring constantly with a wire whisk, until thickened and bubbly.
Add 1/2 cup Swiss cheese, basil, marjoram, salt, and pepper; stir until cheese melts.
Place vegetable mixture in a 2-quart casserole coated with cooking spray.
Spoon cheese sauce evenly over top.
Bake at 350Â° for 20 minutes.
Remove from heat, and sprinkle with remaining 1/2 cup cheese and sunflower kernels; bake an additional 5 minutes or until cheese melts.
Serving size: Complete recipe
Calories 1455 Calories from Fat 730
% Daily Value*
Total Fat 82 g125.9%
Saturated Fat 28.3 g141.5%
Trans Fat 0 g
Cholesterol 109 mg36.3%
Sodium 1007.7 mg42%
Total Carbohydrates 109 g36.3%
Dietary Fiber 17.3 g69.3%
Sugars 36.8 g
Protein 81 g161.8%
Vitamin A 343.6% Vitamin C 420.6%
Calcium 169.1% Iron 74.6%
*Based on a 2000 Calorie diet