Directions:
- Preheat oven to 4oo degrees F.
- Defrost spinach in microwave. Squeeze dry, getting out as much water as possible.
- Coat skillet with non-fat cooking spray. Heat over medium-high heat. Saute onion and mushrooms until almost golden. Add minced garlic and cook an additional 2 or 3 minutes.
- In a blender (or use an imersion blender in a large bowl), combine tofu, milk, spinach, Parmesan cheese, and spices.
- In a large bowl, stir in onion mushroom mixture into tofu mixture.
- Prepare 8 x 8 inch pan with non-fat cooking spray or, even better, cover with non-stick aluminum foil. Pour all ingredients into pan.
- Bake in preheated oven for 35 to 40 minutes or until set. Allow to stand for 5 minutes before cutting.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 327.85 Kcal (1373 kJ) | ||
| Calories from fat | 92.37 Kcal | ||
| % Daily Value* | |||
| Total Fat | 10.26g | 16% | |
|---|---|---|---|
| Cholesterol | 23.7mg | 8% | |
| Sodium | 2344.53mg | 98% | |
| Potassium | 1820.65mg | 39% | |
| Total Carbs | 39.43g | 13% | |
| Sugars | 17.69g | 71% | |
| Dietary Fiber | 13.03g | 52% | |
| Protein | 28.63g | 57% | |
| Vitamin C | 33.5mg | 56% | |
| Vitamin A | 2.8mg | 95% | |
| Iron | 7.3mg | 41% | |
| Calcium | 818.2mg | 82% | |
| Amount Per 100 g | |||
| Calories | 46.1 Kcal (193 kJ) | ||
| Calories from fat | 12.99 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.44g | 16% | |
|---|---|---|---|
| Cholesterol | 3.33mg | 8% | |
| Sodium | 329.66mg | 98% | |
| Potassium | 256mg | 39% | |
| Total Carbs | 5.54g | 13% | |
| Sugars | 2.49g | 71% | |
| Dietary Fiber | 1.83g | 52% | |
| Protein | 4.02g | 57% | |
| Vitamin C | 4.7mg | 56% | |
| Vitamin A | 0.4mg | 95% | |
| Iron | 1mg | 41% | |
| Calcium | 115mg | 82% | |
* 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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