100 Plan - Basil-Tofu Crustless Quiche Recipe

Looking for an easy 100 Plan - Basil-Tofu Crustless Quiche recipe? Learn how to make 100 Plan - Basil-Tofu Crustless Quiche using healthy ingredients.


Submitted by alixe

Makes 4 servings



mini quiche. Needs a bit more work Serve with 1/2 cup cucumber, 1/2 carrot and salad Or half piece of Nimble toast and 1/2 cup of cucumber

Recipe Ingredients for 100 Plan - Basil-Tofu Crustless Quiche

330 g silken tofu
1/4 cup soya milk
1 tbsp soy sauce
1 tbsp fresh basil
1 tsp pumpkin seeds
1 mushroom
1/2 cup spinach
1 tsp dill

Recipe Directions for 100 Plan - Basil-Tofu Crustless Quiche

  1. Mash tofu and soy milk add soy sauce

  2. Finely chop mushroom saute in water and soy sauce

  3. When cooked add spinach until just wilted

  4. Fill up half a ramekin with tofu mixture add 1/4 of mushrooms and spinach.

  5. Top with more basil tofu mix spinkle dill on top

  6. Repeat for all 4 ramekins.

Categories

Appetizers, Brunch, Main Dish, Snacks

Nutrition Facts
Serving Size 111.7g
Amount Per Serving
Calories
68
Calories from Fat
26
% Daily Value*
Total Fat
2.9g
4%
Saturated Fat
0.4g
2%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
267mg
11%
Potassium
238mg
7%
Total Carbohydrates
3.8g
1%
Dietary Fiber
0.4g
2%
Sugars
1.8g
Protein
6.9g
Vitamin A 8% Vitamin C 2%
Calcium 4% Iron 8%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • No cholesterol
  • High in iron
  • High in magnesium
  • High in phosphorus
  • High in vitamin A
  •   Bad points
  • High in sodium
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