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Tofu-Mushroom Bake with Garlic and Soy Sauce Recipe

Looking for an easy Tofu-Mushroom Bake with Garlic and Soy Sauce recipe? Learn how to make Tofu-Mushroom Bake with Garlic and Soy Sauce using healthy ingredients.


Submitted by kpsmove

Makes 8 servings



Hearty casserole with sauteed vegetables, mashed tofu, and a touch of soy sauce.

Recipe Ingredients for Tofu-Mushroom Bake with Garlic and Soy Sauce

1 tbsp olive oil
1 cooking spray
1 medium onions, peeled and diced
1 fresh leeks, diced
2 1/2 cup fresh mushroom slices
4 tbsp garlic cloves, peeled and crushed (or more, to taste)
1 lb firm tofu
1 pinch salt (to taste)
2 tbsp low sodium soy sauce
3 egg whites

Recipe Directions for Tofu-Mushroom Bake with Garlic and Soy Sauce

  1. 1 Preheat the oven to 350 degrees F.

  2. 2 Heat the oil together with the cooking spray in a large non-stick skillet over medium heat for a few seconds. Add the leeks and onions; stir and lower heat.

  3. 3 Cook until the leeks and onions start to brown, stirring occasionally. Add garlic and a few drops of water; the mixture will start to brown. Cook another few minutes, scraping the bottom of the pan so that nothing sticks.

  4. 4 Add mushrooms and continue sauteing until soft. Add garlic and cook for another minute.

  5. 5 In a large bowl, mash tofu with a fork. Add salt and soy sauce and mix well.

  6. 6 Combine soy sauce mixture with vegetable mixture, then add egg whites, mixing well.

  7. 7 Press into an 8-inch quiche pan. Spray top with non-stick spray and bake for 40 minutes, or until the edges look crispy and brown.

Categories

Main Dish

Nutrition Facts
Serving Size 126.3g
Amount Per Serving
Calories
87
Calories from Fat
38
% Daily Value*
Total Fat
4.2g
6%
Saturated Fat
0.7g
4%
Trans Fat
0.0g
Cholesterol
0mg
0%
Sodium
201mg
8%
Potassium
239mg
7%
Total Carbohydrates
6.3g
2%
Dietary Fiber
1.2g
5%
Sugars
1.9g
Protein
7.4g
Vitamin A 4% Vitamin C 7%
Calcium 13% 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 calcium
  • High in manganese
  • High in phosphorus
  • Very high in selenium
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