Side Dishes and Vegetables: Vegetables
Vegetable Soufflé Squares
This can be served as a side dish or used as a filling for an omelet.
- 6-ounce jar of marinated artichoke hearts
- 1 1/2 teaspoons canola oil
- 1 small white or yellow onion, chopped
- 1 teaspoon garlic, minced
- 2 cups diced firm tofu, drained well
- 1 cup grated zucchini, grated (about 1 zucchini)
- 2 large eggs
- 1/2 cup egg substitute (or 4 egg whites)
- 1/4 cup plain bread crumbs (seasoned bread crumbs can be used)
- 1/2 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/4 teaspoon ground pepper, or to taste
- 1/2-1 teaspoon Tabasco, or to taste
- 1 1/2 cups shredded reduced fat sharp cheddar cheese
- 2 tablespoons chopped fresh parsley (or 2 teaspoons dried parsley flakes)
- Preheat oven to 325 degrees. Spray an 8x8-inch (or 9x0-inch) baking dish with canola cooking spray.
- Open artichoke hearts and empty into a colander. Rinse well and drain. Cut larger pieces into small chunks; set aside.
- Add canola oil to a medium nonstick frying pan and heat over medium heat. Add onion, garlic, and tofu, and sauté for 3-5 minutes. Stir in artichoke heart pieces and grated zucchini and stir well. Remove from heat and set aside.
- In a large mixing bowl, add eggs, egg substitute, bread crumbs, oregano, salt, pepper, and Tabasco. Beat on low until well blended. Stir in cheese, parsley, and artichoke heart mixture.
- Pour mixture into prepared baking pan. Bake for 30 minutes or until egg batter is firm. Let sit 5-10 minutes and cut into small appetizer-size square servings or larger entrée servings. Serve hot or cold.
Makes 8 appetizer servings or 4 entrée servings
(per appetizer serving): 188 calories, 16 g protein, 12 g carbohydrate, 8.5 g fat (3.2 g saturated fat), 64 mg cholesterol, 2.5 g fiber, 469 mg sodium. Calories from fat: 40 percent.
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Last Editorial Review: 2/25/2009