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Ингредиенты
- 1 tsp Margarine
- 12 ounce Tofu, liquid removed
- Â Â Egg
- 1/2 tsp Oregano, crushed
- 3/4 c. Shredded lo-fat Cheddar chee
- 1 Tbsp. Dry chopped Onion
- 1 Tbsp. Snipped fresh parsley (opt.)
- 2 Tbsp. Fine dry Bread Crumbs
- 2 x Egg Whites
- 1/3 c. Skim Lowfat milk
- 1/8 tsp Garlic pwdr
- 7 ounce Can Whole Kernel Corn, drain
- Â Â Med Tomato
Инструкции
- 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 possibly food processor bowl combine tofu, egg whites, whole egg, lowfat milk, oregano, garlic pwdr, 1/2 c. of the lo-fat Cheddar cheese, 1/4 t pepper, and 1/8 t salt.
- Cover and blend or possibly process until smooth. Stir in corn and dry onion.
- Pour into prepared pie plate.
- Bake, uncovered, in a 350 deg F. oven for 30-35 min or possibly until 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 min more or possibly until cheese is melted.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 172g | |
| Recipe makes 4 servings | |
| Calories 123 | |
| Calories from Fat 43 | 35% |
| Total Fat 4.77g | 6% |
| Saturated Fat 0.96g | 4% |
| Trans Fat 0.18g | |
| Cholesterol 47mg | 16% |
| Sodium 93mg | 4% |
| Potassium 354mg | 10% |
| Total Carbs 11.72g | 3% |
| Dietary Fiber 1.3g | 4% |
| Sugars 4.02g | 3% |
| Protein 9.37g | 15% |
