Photo: Eiliv Sonas Aceron
Estimated Nutrition (whole recipe, rough)
1100
Calories
68g
Protein
30g
Fat
142g
Carbs
Counts 14 of 16 ingredients — the other 2 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Milk | 1 cup (244ml) whole | 149 |
| Cheese | 1 oz (28g) cheddar | 113 |
| Yogurt | 170g plain Greek | 100 |
| Egg | 1 large egg (50g) | 78 |
| Tofu | 100g firm | 76 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Mushroom | 1/2 cup sliced (35g) | 15 |
| Spinach | 1 cup raw (30g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Sauce | not in our table | 0 |
| Marjoram | not in our table | 0 |
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
- =
- puree in blender
- 1 tbsp corn starch
- 1/2 cup skim milk
- 1 to 2 eggs' worth of egg
- substitute or 2-4 egg
- whites
- 1/2 cup fatfree or lowfat cottage
- cheese (i use 1%)
- 1/2 cup fatfree plain yogurt
- 1 cup reduced fat tofu (mori nu
- lite), cubed
- x salt and pepper to taste
- 1 dash or 2 of tabasco sauce
- stir in or or more of
- 1/2 cup chopped onion, sauteed in
- liquid of choice
- 1/2 - 1 cup chopped fresh
- mushrooms
- 1 cup chopped cooked broccoli
- spinach or leeks
- 1/2 cup fatfree mozarella cheese
- x herbs to taste (parsley
- basil, marjoram are all
- good)
- =
Directions
1
Pour into quiche dish or pie pan sprayed briefly with pam and bake at 350°F for 30-40 min or until a toothpick inserted slightly off center comes out clean. Let stand about 5 minutes before serving. Sometimes this comes out watery (like custard sometimes does), but it still tastes good
Recipe sourced from
fandom