Tofu Pot Pie
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Vegetables, Meats, Dairy | Vegetarian | Pies, Vegetarian | 6 | Servings |
INGREDIENTS
| 3/4 | c | Barley flour or unbleached |
| white flour | ||
| 1/2 | c | Whole wheat flour or whole |
| wheat pastry flour | ||
| 1/2 | t | Salt |
| 3 | T | Oil |
| 1/4 | c | Water |
| 2 1/2 | c | Vegetable broth |
| 3 | c | Diced potatoes |
| 1 | c | Finely chopped carrot |
| 1/2 | c | Chopped onion |
| 1 | c | Frozen green peas, corn |
| kernels or chopped | ||
| celery | ||
| or combination of any of | ||
| these equaling 1 cup | ||
| 1/2 | c | Chopped mushrooms, opt |
| 1/4 | c | Flour |
| 1/4 | t | Pepper |
| 1/2 | t | Poultry seasoning |
| 1/2 | c | Soy milk or water, filling |
| tastes much richer with | ||
| soy milk | ||
| 1 | Extra-firm tofu, drained | |
| patted dry and cut into | ||
| cubes 10.5 oz or 16 oz | ||
| Salt to taste |
INSTRUCTIONS
From "The Teen's Guide to Going Vegetarian," an upcoming book by Judy Krizmanic. Crust: Mix together flours and salt. Stir in oil and mix in water. Chill dough while making filling. Filling: In a large saucepan, bring vegetable broth to a boil over medium-high heat. Add potatoes, cover and cook 5 minutes. Add carrots, onions, and celery. Cover and cook 3 minutes. Add peas and-or corn and mushrooms. Cover and cook 2 minutes or until tender. Combine flour, pepper and poultry seasoning. Add soy milk or water and beat together well. Gradually add to vegetable mixture, stirring well. Over medium-high heat, stir constantly for about 3 minutes, or until mixture is thickened and bubbly. Remove from heat, stir in tofu, and salt to taste. To assemble: Heat oven to 350'F. Roll out dough to fit over the top of a 9" square casserole dish. Spoon tofu-vegetable mixture into casserole dish and cover with crust, cutting off any extra dough and folding over and pinching edges to seal. Cut 4 or 5 slits on top. Bake for about 40 minutes, or until crust is done. Nutritional analysis per serving: 342.5 calories; 11.1 grams total fat (1.2 grams saturated fat); 12.9 grams protein; 46.3 grams carbohydrates; 0 milligrams cholesterol; 265.5 milligrams sodium. From Tuscon area newspapers, 1994, 3rd quarter, courtest Mike Orchekowski. File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/tn-94q3.zip
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Nutrition (calculated from recipe ingredients)
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Calories: 614
Calories From Fat: 87
Total Fat: 9.9g
Cholesterol: 1mg
Sodium: 1078.1mg
Potassium: 1440.1mg
Carbohydrates: 116.7g
Fiber: 11.1g
Sugar: 5.7g
Protein: 16.1g