Broccoli and Tofu Bake recipe


1 cup of onion, chopped.
2 garlic cloves, minced.
2 cups of broccoli florets.
1 cup of mushrooms, chopped.
1 tablespoon of water.
¼ cup of nonfat cholesterol-free egg substitute.
2 medium egg whites.
10 oz of soft silken tofu.
1 tablespoon of yellow mustard.
1 teaspoon of dried basil.
Pinch of nutmeg.
¼ teaspoon of salt.
Pinch of black pepper.
2 tablespoons of nonfat Parmesan cheese.
Red pepper rings, to garnish.
Nonfat cooking spray.


In a skillet sprayed with a nonfat cooking spray, sauté the onion and garlic.

Add the broccoli, chopped mushrooms, and 1 tablespoon of water.

Cover, reduce heat and steam until broccoli and mushrooms are just tender.

Place in an 8-inch square baking dish sprayed with nonfat cooking spray.

In a blender, combine the egg substitute, egg whites, tofu, yellow mustard, basil, nutmeg, salt, black pepper and Parmesan cheese.

Blend for 2 minutes, scraping down the sides, until the mixture is smooth, then pour over the broccoli mixture.

Garnish each corner with a red pepper ring and bake at 350°F (175°C) for 35 minutes or until the center is firm.

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1 cupabout 237ml (236.59 mililitres based on 236.59 mililitres in a US cup)
2 cupsabout 473ml (473.18 mililitres based on 236.59 mililitres in a US cup)
cupabout 59ml (59.1475 mililitres based on 236.59 mililitres in a US cup)
10 ozabout 283g (283.495 grams based on 28.3495 grams in an ounce)
175C350F / Gas Mark 4


Published: October 28, 2008