Estimated 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 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
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
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.