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Vegetable-Tofu Casserole

Healthycooking's picture
Vegetable-Tofu Casserole is a recipe that can be prepared in nearly no time. Try this Vegetable-Tofu Casserole dish; I am sure you would love to serve to your family in dinner.
  Tofu 1 Pound
  Onion 1 Medium
  Cauliflower flowerets 2 Cup (32 tbs)
  Broccoli flowerets 2 Cup (32 tbs)
  Carrot 1 Medium
  Sliced mushrooms 1 Cup (16 tbs)
  Garlic 1 Clove (5 gm)
  Margarine 2 Tablespoon
  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
  Salt 1⁄4 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 350° 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.

Recipe Summary

Difficulty Level: 
Side Dish

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Average: 4.2 (15 votes)

Nutrition Rank

Nutrition Facts

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

Vegetable-Tofu Casserole Recipe