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Easy Fiesta Tofu Quiche




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This is a good one for tofu-avoiders as it blends into the eggs and cheese seamlessly. Recipe courtesy of the clinical nutrition staff of City of Hope.

Ingredients

  • 1 unbaked 9-inch deep dish pastry shell
  • 1 package (14 ounces) firm tofu, drained and finely chopped
  • 3 large eggs
  • 1 can (3 ounces) diced green chiles, drained
  • 1/3 cup chopped green onions
  • 1/2 cup shredded cheddar cheese
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/4 cup diced fresh tomatoes

 

Directions

Preheat oven to 450oF; bake pastry shell for 5 minutes. Place on a rack to cool. Reduce oven temperature to 325oF. In a large mixing bowl, whisk eggs; stir in onions, green chiles, salt and pepper. Fold in tofu and cheese, pour into pre-baked pastry shell and place on cookie sheet. Bake for 35 minutes. Remove from the oven, top with tomatoes and then bake an additional 5 minutes or until a knife inserted in the center comes out clean. Cut into eight wedges to serve. Makes 8 servings.

Per serving: 187 calories, 11.6 grams fat, 0.3 grams fiber

 

Photo by Flickr user jspatchwork

Reminder: The ingredients in a recipe determine if it should be eaten every day, some days, or on special occasions. It's up to you and you doctor to determine what can be part of a healthy diet for you and any special needs you may have.


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Photo by Flicker user mollycakes / CC BY-NC 2.0



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