Ingredients and Weight:
1 block of tofu (about 250g)
2 cups shredded broccoli (about 100g)
3 eggs
1/2 cup milk
1/4 cup all-purpose flour
1/2 teaspoon salt
1/4 teaspoon pepper
1 tablespoon olive oil (for baking dish)
Pastry crust for quiche (or make your own)
Preparation Time:
- Preparation Time: 30 minutes
- Cooking Time: 45 minutes
Difficulty Level:
Level 3 (Moderate difficulty)
Preparation Method Steps:
- Preheat the oven to 375°F.
- Oil a baking dish with olive oil and place the pastry crust in it.
- In a bowl, mix the tofu, shredded broccoli, eggs, milk, flour, salt, and pepper together until well combined.
- Pour the mixture into the pastry crust.
- Place in the preheated oven and bake for 45 minutes or until the quiche is golden brown and the filling is set.
- Allow to cool slightly before serving.
Nutritional Information:
- Calories: 300-350 (depending on the type of pastry crust used)
- Protein: 15-20g
- Fat: 20-25g (including saturated fat)
- Carbohydrates: 25-30g (including fiber)
- Note: Nutritional values may vary based on ingredients used and preparation method.
Dish Characteristics:
- Combination of tofu and broccoli brings a unique flavor to the traditional quiche.
- The dish is rich in protein and vegetables, providing a balanced meal option.
- The dish is suitable for those who enjoy creative dishes with an American taste profile.
User Comments:
- "The combination of tofu and broccoli was unexpected but really delicious!"
- "I love how creative this dish is. It's a great way to get my family to eat more vegetables."
- "The quiche was easy to make and was a hit with my guests."
Special Precautions and Tips:
- Make sure to use fresh ingredients for best results.
- If you are using a homemade pastry crust, ensure it is well-made and pre-baked before adding the filling.
- Adjust the seasoning according to your preference.
- Be careful not to overcook the quiche, as it may become dry and tough. Check often towards the end of baking time.
