Estimated Nutrition (whole recipe, rough)
What these numbers assume — 10 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Tofu | 100g firm | 76 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Chili | 1 tsp (2.7g) | 8 |
| Spinach | 1 cup raw (30g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Mustard | 1 tsp (5g) yellow | 3 |
| Salt | 1 tsp (6g) | 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
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- 1 large head cauliflower (about 2 3/4 lbs.),cut into small florets
- 10 oz. fresh spinach, stemmed and rinsed well
- 2 slices whole-wheat bread, crusts trimmed and discarded, bread torn into large pieces
- 1 Tbs. olive oil
- 12 oz. low-fat soft or firm silken tofu (1 1/2 cups)
- 1/3 cup Dijon mustard
- 1/2 tsp. salt
- 1/2 tsp. freshly ground pepper
- Pinch of cayenne pepper
- 3/4 cup freshly grated Parmesan cheese (3 oz.)
- =
Directions
Preheat oven to 375°F. Coat shallow 2-quart gratin or baking dish (approximately 11 1/2 x 8 inches) with cooking spray.
Bring large pot of lightly salted water to a boil. Add cauliflower and cook until tender, 7 to 9 minutes. Drain, rinse under cold running water and drain again. Set aside.
In same pot over medium-high heat, cook spinach with just rinsing water clinging to leaves, stirring often, just until wilted, 3 to 5 minutes. Drain, rinse under cold running water and drain again. Press out excess water. Set aside.
In food processor, process bread until coarse crumbs form. Transfer to small bowl. Add oil and toss to coat; set aside.
In food processor, combine tofu, mustard, salt, pepper and cayenne and process until smooth and creamy. Add Parmesan and pulse just until mixed in. Scrape into large bowl. Add cauliflower and spinach; stir with a rubber spatula to coat with sauce.
Scrape vegetable mixture into prepared gratin dish, distributing evenly. Sprinkle reserved bread crumb mixture evenly over top. Bake until gratin is heated through and top is golden brown, 35 to 45 minutes. Serve hot.