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Crustless Green Quiche

Author: Recipes_se
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Prep Time 15 minutes
Cook Time 35 minutes
Resting time 15 minutes
Total Time 1 hour 5 minutes
Course Bowls, Breakfast, Main Course
Cuisine French
Servings 4 servings
Calories 194.33 kcal

Equipment

  • Stove
  • Oven
  • Food Processor or Blender

Ingredients
  

  • 10 oz spinach chopped, rinsed and drained
  • 1/2 cup broccoli diced small
  • 1 block firm tofu
  • 1/4 cup soy milk unsweetened, original, NO SODIUM BENZOATE
  • 1 tsp mustard
  • 2 tbsp nutritional yeast optional
  • 1/2 tsp garlic powder
  • 1 tsp parsley dried
  • 1/2 tsp rosemary dried
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 1 tbsp Earth Balance Butter to grease 9 inch pan

Instructions
 

  • Preheat oven to 350 degrees.
  • In a medium sauce pan, steam the spinach and broccoli until slightly cooked. Set aside and allow to cool. Drain and press as much moisture out of the spinach.
  • In a blender or food processor, add the tofu crumbles with the rest of the ingredients. Mix until well blended.
  • Stir in the spinach and broccoli and mix by hand.
  • Pour the mixture into a greased (earth balanced butter) 9 inch pan and bake 35-40 minutes or until firm. Allow to cool for 10-15 minutes before serving. The quiche will become firmer as it cools.

Notes

This recipe is also wonderful when made in a homemade whole wheat crust.  

My Notes

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Nutrition with Essential Amino Acids

Nutrition Facts
Crustless Green Quiche
Amount Per Serving (1 Serving)
Calories 194.33 Calories from Fat 97
% Daily Value*
Fat 10.8g17%
Saturated Fat 1.91g12%
Sodium 287.94mg13%
Potassium 547.66mg16%
Carbohydrates 8.67g3%
Fiber 6.03g25%
Sugar 0.61g1%
Protein 20.25g41%
Vitamin A 8721.28IU174%
Vitamin B1 3.68mg245%
Vitamin B2 3.94mg232%
Vitamin B3 20.37mg102%
Vitamin B5 0.21mg2%
Vitamin B6 4.01mg201%
Vitamin B12 16.9µg282%
Vitamin C 12.08mg15%
Vitamin E 2.5mg17%
Vitamin K 384.95µg367%
Calcium 692.51mg69%
Copper 0.42mg21%
Folate 111.79µg28%
Iron 4.29mg24%
Manganese 1.47mg74%
Magnesium 111.62mg28%
Phosphorus 200.45mg20%
Selenium 19.18µg27%
Zinc 1.72mg11%
Ess-Methionine 215mg
Ess-Tryptophan 266.5mg
Ess-Threonine 806.75mg
Ess-Phenylalanine 845.25mg
Ess-Arginine 1495.75mg
Ess-Lysine 920.87mg
Ess-Leucine 1297.5mg
Ess-Isoleucine 792.87mg
Ess-Histidine 394mg
Ess-Valine 854.62mg
* Percent Daily Values are based on a 2000 calorie diet. Some amino acids levels are estimated, some product manufacturers do not supply amino acid values. The value source usda.gov.

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