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Diet Tofu Quiche

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Submitted by dlwyre

YIELD

2 servings

PREP

30 min

COOK

25 min

READY

60 min

Ingredients

Crust
1 1
EACH EACH EGGS
2 3E+1
TABLESPOONS ML BRAN
unprocessed
¼ 1.3
TEASPOON ML DILL WEED
½ 2.5
TEASPOON ML ONION POWDER
2 3E+1
TABLESPOONS ML WATER
Filling
4 115.6
OUNCES ML/G TOFU
1 1
EACH EACH EGGS
¾ 177
CUP ML ASPARAGUS
cooked
3 45
TABLESPOONS ML MUSHROOMS
cooked
1 15
TABLESPOON ML ONIONS
cooked
¼ 1.3
TEASPOON ML GARLIC POWDER
¼ 1.3
TEASPOON ML BLACK PEPPER
¼ 1.3
TEASPOON ML BUTTER

Directions

To prepare crust: Beat egg with 2 tablespoons water, dill weed, onion powder, and add 2 tablespoons bran.

Allow to stand at least 10 minutes.

Pour into bottom of nonstick cake pan.

To prepare filling: Blend tofu, egg, and ¾ cup of cooked vegetable with enough water to process.

Blend for at least 3 minutes or until completely smooth.

To assemble: Pour tofu-egg mixture into center of the bran-egg mixture.

Bran will be pushed to edges of pan, encircling the filling to form crust.

Place cooked mushrooms and onion on top of filling in a pretty circle around edges of pan.

Bake at 350℉ (180℃) F for 20 to 25 minutes or until filling is set and top is browned.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 155g (5.5 oz)
Amount per Serving
Calories 135 52% from fat
 % Daily Value *
Total Fat 8g 12%
Saturated Fat 2g 11%
Trans Fat 0g
Cholesterol 187mg 62%
Sodium 72mg 3%
Total Carbohydrate 2g 2%
Dietary Fiber 4g 14%
Sugars g
Protein 25g
Vitamin A 13% Vitamin C 6%
Calcium 25% Iron 18%
* based on a 2,000 calorie diet How is this calculated?
Trans-fat Free, Good source of fiber, Low Carb, Low Sodium
 
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