Broccoli Sun Dried Tomato Gratin
Ingredients:
1/4 lb firm tofu, light, patted dry and finely chopped
1-2/3 cups skim milk, warm
2-1/2 tbsp all purpose flour
3/4 lb broccoli florets
1/3 cup grated Parmesan cheese
2 tbsp unsalted butter
1/3 cup Swiss cheese, grated
2/3 cup dry seasoned breadcrumbs
1/2 tsp salt (optional)
1/4 cup sun dried tomatoes, soaked if not oil-packed
Cooking Directions:Preheat oven to 375°F. Place broccoli in a steamer basket over boiling water. Cover saucepan and steam 6-8 minutes or until broccoli is bright green and almost tender. Rinse under cold water and drain thoroughly. Chop coarsely and set aside. Melt butter in a heavy saucepan over low heat. Stir in flour and cook 3 minutes, stirring constantly, until mixture starts to bubble. Gradually whisk in warm milk. Bring to a boil over medium high heat, whisking constantly. Reduce heat to medium and simmer 4 minutes or until mixture begins to thicken. Stir in Parmesan and Swiss cheese until cheese melts. Season with salt and pepper to taste. Remove from heat and set aside. Combine chopped broccoli with tofu and sun dried tomatoes in a buttered shallow baking dish. Pour cheese sauce over broccoli and tofu mixture. Sprinkle with breadcrumbs. Bake 25 minutes or until crumbs are golden and mixture is bubbly. |
Nutrition Facts
Calories 300
% Calories From Fat 39%
Total Fat 13g
Saturated Fats 7.2g
Mono-unsaturated Fats 3.2g
Poly-unsaturated Fats 1.1g
Cholesterol 33mg
Sodium 950mg
Total Carbohydrates 32g
Dietary Fiber 4.5g
Sugar 9.1g
Protein 17g
|
||||
More Information |
Vitamins
Thiamin B1 0.36 mg
Vitamin K 130 mcg
Vitamin A 2400 IU
Vitamin E 4.8 mg
Pantothenic Acid 1.2 mg
Vitamin B6 0.27 mg
Choline 58 mg
Riboflavin B2 0.48 mg
Vitamin D 90 IU
Vitamin B12 1.7 mcg
Vitamin C 57 mg
Niacin B3 2.4 mg
|
Minerals
Sodium 950 mg
Zinc 1.9 mg
Copper 0.19 mg
Iron 2.7 mg
Calcium 420 mg
Manganese 0.47 mg
Magnesium 53 mg
Fluoride 6.8 mcg
Potassium 590 mg
Phosphorus 380 mg
Selenium 14 mcg
|
Sign Up for Free Newsletters
Ask Your Doctor the RIGHT Questions!
Get FREE tools and tips to get
the most from your doctor visit.
Emailed right to you!
the most from your doctor visit.
Emailed right to you!
Get the MOST from QualityHealth
- Stories
- Videos
- Top Searches
- 1. Diabetes and Insomnia
- 2. Finding the Right Rheumatologist
- 3. The 5 Best Core Exercises
- 4. Could Rye Be Better than Whole Grain?
- 5. 4 Unusual Allergies
- 6. The Benefits of Sexercise
- 7. OJ for Heart Health?
- 8. Overweight? Blame Your Kitchen
- 9. The Truth about Teeth Whiteners
- 10. 6 Sex Mistakes Women Make
Our Network:
Quick Links:
Health Centers:
ADD/ADHD
Allergies
Alzheimer's Disease
Anxiety
Arthritis
Asthma
Autism
Bipolar Disorder
Breast Cancer
COPD
Cancer
Caregiving
Children's Health & Parenting
Cholesterol
Colds & Infections
Crohn's Disease
Dental & Vision
Depression
Diabetes
Diet & Weight Loss
Eating & Nutrition
Epilepsy
Erectile Dysfunction
Fitness & Exercise
Flu Treatment
Healthy Aging & Retirement
Heart Health
Heartburn & GERD
IBS
Incontinence
Men's Health
Meningitis
Menopause
Mental Health & Addiction
Migraines & Headaches
Multiple Sclerosis
Osteoporosis
Pain Management
Parkinson's Disease
Pregnancy
Relationships & Emotional Health
Sexual Health
Skin Care & Beauty
Sleep Management
Smoking Cessation
Stomach & Digestive
Women's Health
Company Info:
Editorial Policy
Privacy Policy
Advertising Policy
Terms Of Use
Affiliate Program
MTS Corporate Site
Contact Us
©2010 QualityHealth.com. All rights reserved.
The material on the QualityHealth Web site is for informational purposes only, and is not a substitute for medical advice, diagnosis, or treatment provided by a physician or other qualified health provider. See additional information.
The material on the QualityHealth Web site is for informational purposes only, and is not a substitute for medical advice, diagnosis, or treatment provided by a physician or other qualified health provider. See additional information.





