Tuesday, May 20, 2008

Cheap and Healthy...Pass the Tofu!

Faux MorningStar Veggie Bites
aka Broccoli Cheddar Bites.

As a recently converted vegetarian, I am always on the look out for acceptable and tasty vegetarian products. I tried MorningStar Veggie Bites this week and my family liked them just fine. Glancing at the box gave me a start though! The 40+ ingredients listed read like a bag of Cheetos!

Broccoli Cheddar Bites.
14 ounces extra firm tofu/drain, mince and press out as much liquid as possible.
2 cups frozen broccoli/ thawed and minced
2 cups shredded cheddar cheese or cheddar soy.
1 teaspoon Johnny's Seasoning Salt(Increase to 2 tsp if you like a little more salt.)
2 teaspoons ground black pepper
3 eggs or egg replacement
1 teaspoon baking powder
2 tablespoons of pure cane sugar (about 1/3 of what is in the original)

Mix together until well distributed. Add enough white or whole wheat flour to make a stiff batter-about 3/4 cup.

Form batter into ping pong sized balls, flatten slightly and coat each side with bread crumbs. Place patties on an oiled baking sheet so that they are not touching. Spray the tops of the patties with cooking spray. Pre-Bake for 5 minutes at 400 degrees.

Cool and freeze until needed. Makes about 32 patties. 3 patties=270 calories.

To use: Take out desired number and bake at 400 degrees for 12 minutes until hot through and golden brown. Flip halfway through baking.

This is a good recipe to double or triple as most of the effort is in the first stage.

This recipe could be made using just about any combination of cooked veggie and cheese:

Portabella Mushroom, Red pepper and mozzarella
Corn & Smoked Swiss
Bell Pepper, Onion and Pepper Jack

Experiment and come back with your comments!

1 comment:

thanks for sharing said...

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