Harvest Health Foods
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Tofu Quiche
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Authored By: Ellen Sue Spicer of Hands On Nutrition
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This vegetarian quiche is still elegant and rich.
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Diet Types: Dairy Free, Vegan, Gluten Free, Low Sodium, Sugar Free, Wheat Free, Vegetarian, Low Calorie
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Ingredients:
2 pounds tofu, drained and pressed to remove moisture2 cups finely chopped or torn spinach1 clove garlic, minced1/2 red bell pepper, minced1/2 onion grated or 2-3 chopped scallionsSpices to taste: parsley, oregano, garlic, Tamari, paprikaSmall amount of oil, tomato juice or water to sautesesame seeds
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Serves: 4
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Cooking Time: Over one hour |
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| Instructions: |
| In most cases , tofu should be well drained and pressed before it is to be used. It is especially important that you drain the tofu for this recipe. Wrap the tofu in a towel, or , better yet, between two plates, and then put a heavy pot on top. Mash drained tofu with pastry blender or potato masher. Set aside. Saute garlic, onion, and pepper in a small amount of oil, tomato juice, or water. Fold into mashed tofu. Spoon into oiled pie pan or quiche pan. Bake at 350 F for about 1 hour or until top is firm and edges are browned. Sprinke with Sesame Seeds and paprika and serve. |
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Nutrition Facts
Serving Size: 1
Servings per Recipe: 4
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| Amount Per Serving |
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Calories 165
Calories from Fat 70
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% Daily Value*
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| | Total Fat 8g | 12% | | | Saturated Fat 1g | 6% | | | Mono Fat 2g | | | | Sodium 92mg | 4% | | | Total Carbs 9g | 3% | | | Dietary Fiber 2g | 6% | | | Sugars 3g | | | | Protein 16g | | | | Iron | 21% | | | Calcium | 11% | | | Vitamin B-6 | 5% | | | Vitamin C | 39% | | | Vitamin E | 5% | | | Vitamin A | 21% | | | Selenium | 1% | | | Manganese | 15% | | | Copper | 25% | | | Zinc | 11% | | | Potassium | 16% | | | Phosphorus | 22% | | | Magnesium | 20% | | | Niacin | 4% | | | Riboflavin | 6% | | | Thiamin | 20% | | | Folate | 11% |
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* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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