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Raciónes: 6

Ingredientes

Cost per serving $0.23 view details
  • 2 Tbsp. Oil, (he recommends corn)
  • 3 lrg Onions, finely diced
  • 1 c. Soy lowfat milk
  • 1/3 c. Hard tofu, crushed by hand
  • 1 1/2 tsp Sea salt
  • 1/4 tsp Black pepper
  • 1/8 tsp Nutmeg
  • 2 Tbsp. Unbleached flour
  • 1 Tbsp. Couscous
  • 1 x 10 Inch Wholewheat Pie Shell

Direcciones

  1. Saute/fry onions in oil (I added 1/2 c. water to prevent burning, or possibly you could substitute water for the oil to reduce fat), till translucent/soft and mostly soft. Blend the soy lowfat milk, tofu, salt, pepper, nutmeg, and flour till smooth.
  2. Then combine the onions, the soy lowfat milk mix and the couscous.
  3. Pour into the prepared pie shell. Bake in a preheated oven at 350 degrees F for about 30 min.

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Nutrition Facts

Amount Per Serving %DV
Serving Size 106g
Recipe makes 6 servings
Calories 166  
Calories from Fat 80 48%
Total Fat 9.03g 11%
Saturated Fat 1.08g 4%
Trans Fat 0.12g  
Cholesterol 0mg 0%
Sodium 614mg 26%
Potassium 359mg 10%
Total Carbs 15.26g 4%
Dietary Fiber 4.1g 14%
Sugars 3.69g 2%
Protein 7.62g 12%
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