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Categories:
onion garlic broccoli flowerets mushrooms water egg substitute egg whites Silken yellow mustard basil nutmeg salt black pepper Parmesan cheese Red pepper
Viewed: 71 - Published at: 4 years agoIngredients
- 1 c. Minced onion
- 2 x Cloves garlic, chopped
- 2 c. Broccoli flowerets
- 1 c. Minced mushrooms
- 1 Tbsp. Water
- 1/4 c. Nonfat cholesterol-free egg substitute
- 2 x Egg whites
- 10 ounce Soft silken tofu, (such as Mori Nu)
- 1 Tbsp. Yellow mustard
- 1 tsp Dry basil
- 1/8 tsp Nutmeg
- 1/4 tsp Salt
- 1/8 tsp Black pepper
- 2 Tbsp. Nonfat Parmesan cheese Red pepper rings, for garnish Nonfat cooking spray
Method
- 8 X 8" BAKING DISH 4 PORTIONS
- Silken tofu has a smooth texture and a sweetness resembling fresh cream
- Saute/fry onion and garlic in a skillet sprayed with a nonfat cooking spray.
- Add in broccoli, mushrooms, and 1 Tbsp.
- water or possibly nonfat broth.
- Cover, reduce heat and steam till broccoli and mushrooms are just tender.
- Place in an 8 x 8-inch baking dish sprayed with nonfat cooking spray.
- In a blender, combine egg substitute, whites, tofu, seasonings and cheese.
- Blend for 2 min, scraping down the sides, till mix is smooth.
- Pour over broccoli mix.
- Garnish each corner with a red pepper ring and bake at 350F for 35 min or possibly till center is hard.
