|
Back
to Recipe Categories
|
| |
 |
| |
| |
Nutrition
Facts:
(per serving) |
| |
|
| |
Calories: 300
Fat: 11g
Cholesterol: 25mg
Sodium: 1520mg
Carbohydrate: 20g
Fiber: 4g
Protein: 30g
Soy Protein: 4g
|
|
| |
| |
This recipe is: |
| |
Low
Cholesterol |
|
| |
|
|
| |
|
|
Recipes - Main
Dish
|
Tofu
Salmon Quiche
|
| by
Holly Rudin-Braschi |
| Serves: 6 |
| |
| Yasoo!
I frequently yearn for a slice (or two!) of
my favorite Greek dish, spanakopita. A spinach
and feta cheese souffle wrapped in layers
of delicate, crispy buttered filo dough, spanakopita
is a delicacy that I don't often make because
the traditional recipe contains too much fat.
Determined to create a version that is waistline
friendly yet captures the flavor of the original
recipe, I transformed this delicacy into a
deep-dish quiche using Mori-nu tofu and a
combination of other heart-healthy, low-fat,
ingredients. Mixed with fat-free egg substitute,
Mori-nu makes a light custard that binds a
mouth-watering combination of traditional
spinach, feta cheese, and Parmesan. For surprise
flavor, I studded the filling with Omega-3
rich smoked salmon bits. Instead of a traditional
quiche crust made from high-fat dough, I created
a crispy, low-fat crust using phyllo dough
coated with non-fat cooking spray.
Holly's Fast Lane Tips:
1. Make this quiche up to two days in advance.
2. Reheat uncovered in preheated 375°F
oven for 30-40 minutes.
3. If the crust becomes too brown while
baking, shield it with strips of aluminum
foil.
PREP AND BAKING TIME: 1-1/2 hours
|
| |
| Measures
Translation Table |
| |
| Ingredients: |
1 (12.3oz)
Mori-Nu®
Silken Tofu Lite Extra Firm
1 1/2 cups egg substitute
1/2 tsp. garlic powder
1/4 tsp. ground white pepper
1/3 cup packed fresh dill leaves
1/2 cup grated Parmesan cheese
4 medium green onions cut into 1" slices
(1/2 cup)
2 (10oz) packages frozen chopped spinach,
thawed & squeezed dry
8 oz. smoked salmon, cut into bite-sized pieces
1/4 lb. lite feta cheese
Crust Ingredients
8 sheets frozen phyllo dough, thawed according
to manufacturer's directions
non-fat cooking spray |
| |
| Instructions: |
- In the food processor fitted with the
metal chopping blade, process until smooth
the tofu, egg substitute, garlic powder,
pepper, dill and parmesan.
- Add in the onions and process until
finely chopped. Add in the spinach and
pulse to combine.
- Add the salmon and feta cheese. Pulse
2-4 times briefly just to combine. You
should be able to see chunks of salmon
throughout the mixture. Be careful not
to overprocess.
- Quickly fit the first piece of phyllo
dough into an 8"x8" baking pan.
Spray lightly with non-fat cooking spray.
Dough will be hanging over the edges of
pan. Fit the next piece of phyllo dough
into pan at a 90° angle to the first
piece. Repeat with remaining phyllo.
- Scrape the filling into the phyllo crust.
Gently fold the edges of the phyllo over
the sides of the filling to form a crust
then spray lightly with cooking spray.
Bake in a preheated 400°F oven for
50 min. Let stand 10 minutes before serving.
Serve hot or at room temperature.
|
|
