Eggless Quiche

pinit

Ingredients:

  • 1 Tbsp. olive oil
  • 1 medium onion, finely chopped
  • 1 medium carrot, chopped
  • 1 medium red bell pepper, chopped
  • 1 lb. broccoli florets, chopped
  • 2 cloves garlic, finely chopped
  • 1 (12-oz.) package extra firm tofu, drained
  • 1 cup shredded white cheddar cheese
  • 1/3 cup nonfat milk
  • ½ tsp. Dijon mustard
  • Sea salt and ground black pepper (to taste; optional)
  • Nonstick cooking spray

Directions:

  1. Preheat oven to 350° F.
  2. Heat oil in large saucepan over medium-high heat.
  3. Add onion, carrot, bell pepper, and broccoli; cook, stirring frequently, for 6 to 8 minutes, or until broccoli is tender-crisp.
  4. Add garlic; cook, stirring frequently, for 1 minute. Set aside.
  5. Place tofu, milk, cheese, and mustard in blender; cover. Blend until smooth.
  6. Pour tofu mixture into a large bowl. Add onion mixture; mix well.
  7. Season with salt and pepper if desired.
  8. Place in 13 x 9-inch glass pan that has been lightly coated with spray. Bake for 40 to 45 minutes, or until quiche is set. Allow to sit for 5 minutes before cutting.

Nutritional Information:

(per serving, 1/8 recipe)

  • Calories: 130
  • Fat: 7 g
  • Saturated Fat: 3 g
  • Cholesterol: 15 mg
  • Sodium: 184 mg
  • Carbohydrate: 8 g
  • Fiber: 1 g
  • Sugar: 3 g
  • Protein: 9 g

Eggless Quiche

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