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dietary
Carb Safe ≤ 30g	Low Carb ≤ 15g	Very Low Carb ≤ 3g
Low Cholesterol ≤ 60mg (main dish) ≤ 20mg (all others)	Low Calorie ≤ 360 calories (main dish) ≤ 120 calories (all others)	Low Saturated Fat ≤ 3g (main dish) ≤ 1g (all others)
total time
≤ 10 minutes	≤ 20 minutes	≤ 30 minutes
Difficulty
Easy	Intermediate	Difficult

Tofu-Mushroom Bake with Garlic and Soy Sauce

Source: Enlitened Kosher Cooking by Nechama Cohen

Hearty casserole with sauteed vegetables, mashed tofu, and a touch of soy sauce.

Nutrition Facts

Makes 8 servings
Amount Per Serving

Calories	96.0

Total Carbs	5.9 g

Dietary Fiber	1.2 g

Sugars	2.2 g

Total Fat	4.6 g

Saturated Fat	0.5 g

Unsaturated Fat	1.8 g

Potassium	143.8 mg

Protein	7.6 g

Sodium	137.5 mg

Dietary Exchanges 4.6 Fat, 0.7 Vegetables, 0.7 Meat, 0.2 Lean Meat

See the Detailed Nutritional Analysis

Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.
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Servings

Ingredients

1.0
1 tbsp olive oil 1.0
1 each cooking spray 1.0
1 each medium onions 1.0
1 each fresh leeks 2.5
2 1/2 cup fresh mushroom slices 4.0
4 each medium garlic cloves 1.0
1 lb firm tofu 1.0
1 pinch salt 2.0
2 tbsp low sodium soy sauce 3.0
3 each egg whites

Directions

Preheat the oven to 350 degrees F.
Heat the oil together with the cooking spray in a large non-stick skillet over medium heat for a few seconds. Add the leeks and onions; stir and lower heat.
Cook until the leeks and onions start to brown, stirring occasionally. Add garlic and a few drops of water; the mixture will start to brown. Cook another few minutes, scraping the bottom of the pan so that nothing sticks.
Add mushrooms and continue sauteing until soft. Add garlic and cook for another minute.
In a large bowl, mash tofu with a fork. Add salt and soy sauce and mix well.
Combine soy sauce mixture with vegetable mixture, then add egg whites, mixing well.
Press into an 8-inch quiche pan. Spray top with non-stick spray and bake for 40 minutes, or until the edges look crispy and brown.