Broccoli Tofu Bake

Ingredients:

  • 1 cup chopped onion
  • 2 cloves garlic, minced
  • 2 cups broccoli flowerets
  • 1 cup chopped mushrooms
  • 1 Tbsp water
  • 1/4 cup nonfat cholesterol-free egg substitute
  • 2 egg whites
  • 10 oz. soft silken tofu
  • 1 Tbsp yellow mustard
  • 1 tsp dried basil
  • 1/8 tsp nutmeg
  • 1/4 tsp salt
  • 1/8 tsp black pepper
  • 2 Tbsp nonfat Parmesan cheese
  • red pepper rings, for garnish
  • Nonfat cooking spray

Preparation:

Sauté onion and garlic in a skilled sprayed with a nonfat cooking spray Add broccoli, mushrooms, and 1 Tbsp water or nonfat broth. Cover, reduce heat and steam until broccoli and mushrooms are just tender. Place in an 8 x 8-inch baking dish sprayed with nonfat cooking spray.

In a blender, combine egg substitute, whites, tofu, seasonings and cheese. Blend for 2 minutes, scraping down the sides, until mixture is smooth. Pour over broccoli mixture. Garnish each corner with a red pepper ring and bake at 350° F for 35 minutes or until center is firm.

Servings: Print This Page
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