1 (9 inch) unbaked 9 inch pie crust
\n1 lb. broccoli, chopped
\n1 medium red pepper, diced
\n1 T. olive oil
\n1 onion, finely chopped
\n4 cloves garlic, minced
\n1 lb. firm tofu, drained
\n1\/2 C. low fat milk
\n1\/4 tsp. Dijon mustard
\n3\/4 tsp. salt
\n1\/4 tsp. ground nutmeg
\n1\/2 tsp. ground red pepper
\nblack pepper to taste
\n1 T. dried parsley
\n2 T. grated Parmesan cheese<\/p>\n
Preheat oven to 400 degrees F (200 degrees C). Bake pie crust in preheated oven for 10 to 12 minutes. Place broccoli in a steamer over 1 inch of boiling water, and cover. Cook until tender but still firm, about 2 to 6 minutes. Drain. Heat oil in a large skillet over medium-high heat. Saute onion and garlic until golden. Stir in the cooked broccoli and red pepper and heat through. In a blender combine tofu, soy milk, mustard, salt, nutmeg, ground red pepper, black pepper, parsley and Parmesan cheese; process until smooth. In a large bowl combine tofu mixture with broccoli mixture. Pour into pie crust. Bake in preheated oven for 35 to 40 minutes, or until quiche is set. Allow to stand for 5 minutes before cutting.<\/p>\n
Yield: 8 servings
\nCalories: 182
\nFat: 10g
\nFiber: 2g<\/p>\n","protected":false},"excerpt":{"rendered":"
1 (9 inch) unbaked 9 inch pie crust 1 lb. broccoli, chopped 1 medium red pepper, diced 1 T. olive oil 1 onion, finely chopped 4 cloves garlic, minced 1 lb. firm tofu, drained 1\/2 C. low fat milk 1\/4 tsp. Dijon mustard 3\/4 tsp. salt 1\/4 tsp. ground nutmeg 1\/2 tsp. ground red pepper black pepper to taste 1 T. dried parsley 2 T. grated Parmesan cheese Preheat oven to 400 degrees F (200 degrees C). Bake pie crust…<\/p>\n