| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Vegetables, Eggs, Dairy | Low-cal, Vegetables | 4 | Servings | |
INGREDIENTS
| 1 | ts | Margarine |
| 12 | oz | Tofu, drained |
| Egg | ||
| 1/2 | ts | Oregano, crushed |
| 3/4 | c | Shredded lo-fat Cheddar chee |
| 1 | tb | Dried minced Onion |
| 1 | tb | Snipped fresh parsley (opt.) |
| 2 | tb | Fine dry Bread Crumbs |
| 2 | x | Egg Whites |
| 1/3 | c | Skim Milk |
| 1/8 | ts | Garlic powder |
| 7 | oz | Can Whole Kernel Corn, drain |
| Med Tomato |
INSTRUCTIONS
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, 1/2 cup of the lo-fat Cheddar cheese, 1/4 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. File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/mmlofat3.zip Culled from the Better Homes & Gardens "Diet Recipe Card Library".
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