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Tofu Casserole With Mushrooms Recipe

Tofu Casserole With Mushrooms Recipe

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Ingredients:

Serving

2 tsp butter or 2 tsp margarine
1 cup sliced mushrooms
1/2 cup chopped onion
3 garlic cloves, minced
4 oz uncooked brown rice
2 cups broccoli florets, blanched
1 lb extra firm tofu, cut into 1/2 inch dice
1 cup skim milk
2 tbsp worcestershire sauce
1/2 tsp nutmeg
salt & pepper
1 tsp red pepper flakes
4 oz grated cheddar cheese

Directions:

Saute the mushrooms in the butter with the garlic& onions, stir, cook until the veggies are tender.
Place rice in the bottomof a shallow 2 quart baking dish.
Top with mushroom/onion mixture.
Add Broccoli and tofu.
Mix the milk with worcestersire, salt, pepper, nutmeg& red pepper flakes, pour evenly over the casserole.
Top with Cheddar.
Cover with foil& bake in 350F oven for 1 hour or until the rice is tender.
Uncover and bake for 5 minutes longer.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	397.89 Kcal (1666 kJ)
Calories from fat	171.41 Kcal
		% Daily Value*
Total Fat	19.05g	29%
Cholesterol	36.09mg	12%
Sodium	320.21mg	13%
Potassium	670.69mg	14%
Total Carbs	35.23g	12%
Sugars	7.83g	31%
Dietary Fiber	3.48g	14%
Protein	24.53g	49%
Vitamin C	46.8mg	78%
Iron	4.2mg	23%
Calcium	572.7mg	57%

Amount Per 100 g
Calories	120.94 Kcal (506 kJ)
Calories from fat	52.1 Kcal
		% Daily Value*
Total Fat	5.79g	29%
Cholesterol	10.97mg	12%
Sodium	97.33mg	13%
Potassium	203.86mg	14%
Total Carbs	10.71g	12%
Sugars	2.38g	31%
Dietary Fiber	1.06g	14%
Protein	7.46g	49%
Vitamin C	14.2mg	78%
Iron	1.3mg	23%
Calcium	174.1mg	57%

* 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.

Tastes

salty
savory
bitter
sweet

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