Broccoli Tofu Gratin
Ingredients:
2-1/2 tbsp all purpose flour
3/4 lb broccoli florets
1/3 cup grated Parmesan cheese
1-2/3 cups lowfat milk, warm
3 tbsp unsalted butter
1/4 lb firm tofu, patted dry and finely chopped
1/3 cup Swiss cheese, grated
2/3 cup dry seasoned breadcrumbs
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 2 Tbsp 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. Dot with remaining butter. Bake 25 minutes or until crumbs are golden and mixture is bubbly. |
Nutrition Facts
Calories 360
% Calories From Fat 47.5%
Total Fat 19g
Saturated Fats 9.8g
Mono-unsaturated Fats 4.7g
Poly-unsaturated Fats 2.6g
Cholesterol 43mg
Sodium 660mg
Total Carbohydrates 33g
Dietary Fiber 5g
Sugar 3.8g
Protein 20g
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More Information |
Vitamins
Thiamin B1 0.4 mg
Vitamin A 2000 IU
Vitamin K 130 mcg
Vitamin E 1.6 mg
Pantothenic Acid 1.2 mg
Vitamin B6 0.3 mg
Choline 43 mg
Riboflavin B2 0.5 mg
Vitamin D 45 IU
Vitamin B12 0.89 mcg
Vitamin C 58 mg
Niacin B3 2.5 mg
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Minerals
Sodium 660 mg
Zinc 2.3 mg
Copper 0.3 mg
Iron 3 mg
Calcium 570 mg
Manganese 0.8 mg
Magnesium 72 mg
Potassium 670 mg
Fluoride 3.7 mcg
Phosphorus 380 mg
Selenium 19 mcg
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