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Add a photoПорций: 6
Ингредиенты
- 2 Tbsp. Oil, (he recommends corn)
- 3 lrg Onions, finely diced
- 1 c. Soy lowfat milk
- 1/3 c. Hard tofu, crushed by hand
- 1 1/2 tsp Sea salt
- 1/4 tsp Black pepper
- 1/8 tsp Nutmeg
- 2 Tbsp. Unbleached flour
- 1 Tbsp. Couscous
- 1 x 10 Inch Wholewheat Pie Shell
Инструкции
- Saute/fry onions in oil (I added 1/2 c. water to prevent burning, or possibly you could substitute water for the oil to reduce fat), till translucent/soft and mostly soft. Blend the soy lowfat milk, tofu, salt, pepper, nutmeg, and flour till smooth.
- Then combine the onions, the soy lowfat milk mix and the couscous.
- Pour into the prepared pie shell. Bake in a preheated oven at 350 degrees F for about 30 min.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 106g | |
| Recipe makes 6 servings | |
| Calories 166 | |
| Calories from Fat 80 | 48% |
| Total Fat 9.03g | 11% |
| Saturated Fat 1.08g | 4% |
| Trans Fat 0.12g | |
| Cholesterol 0mg | 0% |
| Sodium 614mg | 26% |
| Potassium 359mg | 10% |
| Total Carbs 15.26g | 4% |
| Dietary Fiber 4.1g | 14% |
| Sugars 3.69g | 2% |
| Protein 7.62g | 12% |
