Preheat oven to 350 degrees. In a small saucepan, bring potato, carrot, onion, 1 cup water and salt to a boil over medium high heat. Lower heat to medium, cover and simmer until potato and carrot are tender, about 10 minutes. Meanwhile, thaw frozen broccoli in a colander under hot running water, then set aside and drain well. When potato mixture has finished simmering, pour into a blender and add tofu, yeast, lemon juice and garlic. Blend until very smooth and creamy. Pour into a shallow, greased 1 1/2- to 2-quart casserole. Add broccoli, rice, mushrooms and 3/4 cup water. Stir well and smooth top of casserole. Bake for 40 minutes, until golden and bubbling. Serves 4. Substitution: Instead of frozen broccoli, you can use 1 pound fresh broccoli (tops only), chopped and steamed briefly until crisp-tender, then cooled under cold-running water and drained thoroughly. Per serving: 279 cal; 16 g prot; 3 g fat; 46 g carb; 0 chol; 753 mg sod; 7 g fiber Source: Vegetarian Times, October 1993, Recipe Redux/MM by DEEANNE Recipe By : File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/mmdja006.zip
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|Serving Size: 1 Serving (341g)|
|Recipe Makes: 4|
|Calories from Fat: 15 (11%)|
|Amt Per Serving||% DV|
|Total Fat 1.7g||2 %|
|Saturated Fat 0.3g||1 %|
|Monounsaturated Fat 0.3g|
|Polyunsanturated Fat 0.8g|
|Cholesterol 0mg||0 %|
|Sodium 339.3mg||12 %|
|Potassium 759.8mg||20 %|
|Total Carbohydrate 27.1g||8 %|
|Dietary Fiber 8g||32 %|
|Sugars, other 19.1g|
|Protein 8.7g||12 %|
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Calories per serving: 141
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