Tofu Quiche

Ingredients

• 1 tsp margarine
• 12 oz tofu, drained
• egg
• 1/2 tsp oregano, crushed
• 3/4 cup shredded lo-fat cheddar chee
• 1 tbsp dried minced onion
• 1 tbsp snipped fresh parsley (opt.)
• 2 tbsp fine dry bread crumbs
• 2 x egg whites
• 1/3 cup skim milk
• 1/8 tsp garlic powder
• 7 oz can whole kernel corn, drain
• med tomato

Directions

1. 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, ½ cup of the lo-fat cheddar cheese, ¼ 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.

Nutrition, whole recipe (rough)

What these numbers assume: 12 portions

Ingredient	Portion assumed	kcal
Flour	1 cup (125g) all-purpose	455
Milk	1 cup (244ml) whole	149
Cheddar Cheese	1 oz (28g)	113
Butter	1 tbsp (14g)	102
Egg	1 large egg (50g)	78
Corn	1/2 cup kernels (82g)	77
Tofu	100g firm	76
Onion	1 medium (110g)	44
Tomato	1 medium (123g)	22
Oregano	1 tsp dried (1.8g)	5
Garlic	1 clove (3g)	4
Parsley	1 tbsp chopped fresh (3.8g)	1

One typical portion per ingredient; the recipe's quantities are not counted. A rough guide only, not for medical or dietary planning.