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Ингредиенты
- 1 lb Hard tofu
- 1 pkt (10 Ounce.) frzn broccoli
- 1 ounce Shredded lowfat Cheddar cheese
- 2 Tbsp. Margarine
- 2 tsp Mustard
- 1 Tbsp. Chopped onion flakes
- 1 Tbsp. Grated Parmesan cheese
- 1 Tbsp. Sherry
- 2 c. Skim lowfat milk
- 3 Tbsp. Flour
- 3 Tbsp. Wheat germ Salt and pepper to taste
Инструкции
- Preheat oven to 350 degrees. Lightly oil a 9-inch pie pan. Cook broccoli according to package directions. Drain well. Cut into 2 to 3 inch pcs and arrange in prepared pan. Place tofu between towels and gently squeeze out the excess water. Place tofu on top of broccoli. Place flour in a small bowl and add in a few Tbsp. of lowfat milk, stirring.
- Heat margarine in a small saucepan over medium heat. Add in lowfat milk mix.
- Cook, stirring constantly, till mix comes to a boil. Remove from heat and stir in Cheddar cheese, mustard, onion flakes, sherry, salt, pepper.
- Spoon sauce proportionately over tofu and broccoli. Combine wheat germ and Parmesan cheese and sprinkle over top. Bake, uncovered, 25 min.
- Serves 4.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 308g | |
| Recipe makes 4 servings | |
| Calories 241 | |
| Calories from Fat 105 | 44% |
| Total Fat 11.84g | 15% |
| Saturated Fat 3.33g | 13% |
| Trans Fat 1.04g | |
| Cholesterol 11mg | 4% |
| Sodium 265mg | 11% |
| Potassium 574mg | 16% |
| Total Carbs 17.18g | 5% |
| Dietary Fiber 1.5g | 5% |
| Sugars 8.88g | 6% |
| Protein 16.18g | 26% |
