| 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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