Tofu Quiche - serves 6
Crust
Vegetable oil Spray
2 shredded wheat biscuits, crushed
Filling
1 tsp olive oil
1 medium onion, chopped
2 cups frozen chopped vegetables (broccoli, corn and bell red pepper)
4 large egg whites
10 ounces firm tofu, drained
1 tbsp fresh lemon juice
1 tbsp nonfat butter granules
Pinch ground nutmeg
Pinch ground black pepper
8 ounces lean ham, visible fat removed
Garnish
ground nutmeg
Preheat oven to 350 F. Spray a 9-inch pie pan with vegetable oil spray and add crushed shredded wheat biscuits evenly to bottom of pan.
In a large, nonstick skillet, heat oil at medium setting, add onion and saute, stirring, until onion is soft. Add vegetables, mix thoroughly, remove from heat and set aside.
In a blender or the workbowl of a food processor fitted with a metal blade, process egg whites, tofu, lemon juice, butter granules, nutmeg and pepper until smooth and creamy. Cut ham into eight pieces and add to tofu mixture. Process just until ham is diced.
Evenly place the onion-vegetable mixture over the biscuit crust. Pour tofu-ham mixture over vegetables, spreading evenly with a spatula.
Bake 45 minutes, or until a knife inserted in the center comes out clean. Top with a light dusting of nutmeg.
Serve hot.