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Name: Tofu Quiche
Prep time: 30 min
Cook time: 30 min
Total time: 30 min
Yield: 4
Cuisine: American
Ingredients: 1 tb Snipped fresh parsley (opt.); Egg; 2 x Egg whites; 1/2 ts Oregano, crushed; 12 oz Tofu, drained; 1/3 c Skim milk; Med Tomato; 7 oz Can Whole Kernel Corn, drain; 3/4 c Shredded lo-fat Cheddar chee; 1/8 ts Garlic powder; 1 ts Margarine; 1 tb Dried minced onion; 2 tb Fine dry Bread Crumbs

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INGREDIENTS

1 tb Snipped fresh parsley (opt.)
Egg
2 x Egg whites
1/2 ts Oregano, crushed
12 oz Tofu, drained
1/3 c Skim milk
Med Tomato
7 oz Can Whole Kernel Corn, drain
3/4 c Shredded lo-fat Cheddar chee
1/8 ts Garlic powder
1 ts Margarine
1 tb Dried minced onion
2 tb Fine dry Bread Crumbs

Servings

INSTRUCTIONS

Spread the margarine over the bottom and sides of a 9" pie plate. Sprinkle with bread crumbs to coat the dish. Cut up Tofu. In a blender or food processor bowl combine tofu, egg whites, whole egg, milk, oregano, garlic powder, 1/2 cup of the lo-fat Cheddar cheese, 1/4 t pepper, and 1/8 t salt. Cover and blend or process till smooth. Stir in corn and dried onion. Pour into prepared pie plate. Bake, uncovered, in a 350 deg F. oven for 30-35 minutes or till 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. ********************************************************* Per serving: 212 calories, 18 g protein, 14 g carbohydrates, 10 g fat, 83 mg cholesterol, 411 mg sodium, 254 mg potassium. File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/mmlofat3.zip Culled from the Better Homes & Gardens "Diet Recipe Card Library".

NOTES

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Tofu Quiche

1 tb Snipped fresh parsley (opt.)
 Egg
2 x Egg whites
1/2 ts Oregano, crushed
12 oz Tofu, drained
1/3 c Skim milk
 Med Tomato
7 oz Can Whole Kernel Corn, drain
3/4 c Shredded lo-fat Cheddar chee
1/8 ts Garlic powder
1 ts Margarine
1 tb Dried minced onion
2 tb Fine dry Bread Crumbs

Spread the margarine over the bottom and sides of a 9" pie plate.  Sprinkle with bread crumbs to coat the dish.   Cut up Tofu.   In a blender or food processor bowl combine tofu, egg whites, whole egg,  milk, oregano, garlic powder, 1/2 cup of the lo-fat Cheddar cheese, 1/4 t  pepper, and 1/8 t salt.   Cover and blend or process till smooth. Stir in corn and dried onion.  Pour into prepared pie plate.   Bake, uncovered, in a 350 deg F. oven for 30-35 minutes or till 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.  *********************************************************  Per serving: 212 calories, 18 g protein, 14 g carbohydrates, 10 g fat, 83  mg cholesterol, 411 mg sodium, 254 mg potassium.    File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/mmlofat3.zip    Culled from the Better Homes & Gardens "Diet Recipe Card Library".

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Nutrition

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Serving Size: 1 Serving (285g)
Recipe Makes: 4 Servings

Calories: 164
Calories from Fat: 43 (26%)

Amt Per Serving		% DV

	Total Fat 4.8g	6 %
	Saturated Fat 0.8g	4 %
	Monounsaturated Fat 1.5g
	Polyunsanturated Fat 2g
Cholesterol 0.8mg		0 %
Sodium 289.7mg		10 %
Potassium 429.4mg		11 %
Total Carbohydrate 10.9g		3 %
	Dietary Fiber 0.5g	2 %
	Sugars, other 10.4g
Protein 19.1g		27 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 164

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