Recipes

Side Dishes and Vegetables: Vegetables

Vegetable Soufflé Squares

This can be served as a side dish or used as a filling for an omelet.

Ingredients:

  • 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)

Preparation:

  1. Preheat oven to 325 degrees. Spray an 8x8-inch (or 9x0-inch) baking dish with canola cooking spray.
  2. Open artichoke hearts and empty into a colander. Rinse well and drain. Cut larger pieces into small chunks; set aside.
  3. 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.
  4. 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.
  5. 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.

Yield:
Makes 8 appetizer servings or 4 entrée servings

Nutritional Information:
(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