Directions:
- Preheat oven to 375 degrees F.
- Lightly spray a 9-inch pie pan with nonstick cooking spray.
- Cook broccoli according to package directions; drain well.
- Cut into 2- to 3-inch pieces and arrange in prepared pan.
- Place tofu between towels and gently squeeze out the excess water.
- Place tofu on top of broccoli.
- Place flour in a small bowl and add a few tablespoons of milk, stirring to form a paste.
- Gradually add remaining milk, stirring.
- Melt margarine in a small saucepan over medium heat.
- Add milk mixture.
- Cook, stirring constantly, until mixture comes to a full boil.
- Remove from heat and stir in Cheddar cheese, mustard, onion flakes, sherry, salt and pepper.
- Spoon sauce evenly over tofu and broccoli.
- Combine wheat germ and Parmesan cheese and sprinkle over top.
- Bake, uncovered, 25 minutes.
- Let stand 5 minutes before serving.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 319.94 Kcal (1340 kJ) | ||
| Calories from fat | 124.14 Kcal | ||
| % Daily Value* | |||
| Total Fat | 13.79g | 21% | |
|---|---|---|---|
| Cholesterol | 5.05mg | 2% | |
| Sodium | 318.8mg | 13% | |
| Potassium | 315.84mg | 7% | |
| Total Carbs | 22.15g | 7% | |
| Sugars | 7.67g | 31% | |
| Dietary Fiber | 3.58g | 14% | |
| Protein | 18.89g | 38% | |
| Vitamin C | 7mg | 12% | |
| Vitamin A | 0.1mg | 2% | |
| Iron | 2.6mg | 15% | |
| Calcium | 485.6mg | 49% | |
| Amount Per 100 g | |||
| Calories | 125.47 Kcal (525 kJ) | ||
| Calories from fat | 48.68 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.41g | 21% | |
|---|---|---|---|
| Cholesterol | 1.98mg | 2% | |
| Sodium | 125.02mg | 13% | |
| Potassium | 123.86mg | 7% | |
| Total Carbs | 8.69g | 7% | |
| Sugars | 3.01g | 31% | |
| Dietary Fiber | 1.4g | 14% | |
| Protein | 7.41g | 38% | |
| Vitamin C | 2.8mg | 12% | |
| Iron | 1mg | 15% | |
| Calcium | 190.5mg | 49% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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