How to Prepare Perfect Easy But Healthy Quiche with Tofu for Dieters

Easy But Healthy Quiche with Tofu for Dieters. You needn't be nervous about cooking with tofu; a good recipe will tell you which type to buy and how to prepare it. These tofu-based, mini vegan quiches are extremely versatile: Good hot or cold, for breakfast, in a lunchbox, or as party appetizers. The story on these mini vegan quiches is that I saw a non-vegan recipe for mini crustless quiches in a magazine and wanted to try using silken tofu.

Tofu adds protein while keeping it vegetarian, but you could also swap in cooked shrimp or chicken for a. Tofu gets a bad rap for its mild flavor, but when it's prepared correctly it can stand up to any protein at the dinner table. From pad thai to stir fry, these easy tofu recipes will have you skipping the meaty mains for good. You can have Easy But Healthy Quiche with Tofu for Dieters using 15 ingredients and 9 steps. Here is how you achieve it.

Ingredients of Easy But Healthy Quiche with Tofu for Dieters

1. Prepare 1 of sheet Frozen pie crust.
2. It's of Egg Mixture:.
3. Prepare 1 of Egg.
4. It's 200 grams of Silken tofu.
5. It's 30 ml of Heavy cream.
6. It's 1 of Grated cheese.
7. You need 1 dash of Consomme soup stock granules.
8. It's 1 dash of Salt and pepper.
9. Prepare of Fillings:.
10. Prepare 1 of packet Shimeji mushrooms.
11. Prepare 1/2 of Onion.
12. Prepare 3 slice of Bacon or ham.
13. You need 1 of Spinach, eggplant, zucchini etc..
14. Prepare 1 dash of Butter or margarine.
15. You need 1 dash of Salt and pepper.

Tofu and milk are blended, then baked with spinach, garlic, onion, Cheddar and Swiss cheeses. All Reviews for Eggless Tofu Spinach Quiche. As a vegetarian it was an easy to make meal that tasted great and I couldn't taste the tofu. A classic vegan quiche made with a base of tofu and chickpea, spring vegetables, and packed with savory flavor.

Easy But Healthy Quiche with Tofu for Dieters step by step

1. Preheat the oven to 200°C. Let the frozen pie crust thaw to room temperature. Wrap the tofu in paper towels and place a light weight on top to squeeze out the moisture..
2. Spread out the pie sheet into the pie dish, cover with a sheet of parchment paper and place the pie weights on top. Bake the crust for about 10 minutes in the 200°C oven..
3. While the crust is baking, cut all of the filling ingredients into 1cm sized pieces and lightly saute. If that's too much work, you don't have to saute them!.
4. Put the drained tofu into a bowl and use a whisk to mix it until smooth..
5. Add the egg mixture and remaining ingredients into the bowl and stir..
6. Pour the mixture into the baked pie crust until about 2/3 filled, and smooth it out. Don't put in the filling ingredients first!.
7. Place the filling ingredients on top of the egg mixture. (In the picture, I used 1/2 onion, 1 small eggplant, 1/2 zucchini, and 2 slices of bacon. 1 slice of quiche = 100 calories.).
8. Cover with the remaining egg mixture and flatten it out. Drop the quiche 2 or 3 times from a distance of about 10 cm to release the air pockets..
9. Bake for 20-25 minutes in the 200°C oven and enjoy!.

Making a vegan quiche without tofu seems to involve a mixture made with pure chickpea flour. And my delicate sensibilities just cannot handle that onslaught of chickpea flour flavor. Since tofu is made from soybeans, dieters can simply eat soybeans and avoid the tofu quandary entirely, says nutritionist and Paleo advocate Mark Sisson. In-shell soybeans, known as edamame, are useful as a high-protein snack and contain phytonutrients. Tofu doesn't have to mean bland anymore.