Quick and Easy: Tofu and Kale Quiche

Advertiser Staff

This vegetarian dish is a good source of calcium for those concerned about osteoporosis and other problems associated with calcium deficiency. It's from David and Rachelle Bronfman's "CalciYum!" (Bromedia, 1998, $19.95). Although it's not low-calorie, it is low in saturated fats.

1/2 teaspoon canola oil
1/2 cup green onions, chopped
8 ounces firm tofu, crumbled
8 ounces soft tofu, crumbled
1 cup kale, finely chopped
1 cup grated soy cheese
1/2 cup red bell peppers, chopped
1/2 teaspoon salt
1/2 teaspoon turmeric
One 9-inch prepared pie shell
Preheat oven to 350 degrees.

Heat the oil in a small skillet over a medium flame. Add green onions and saute 3 minutes. Add remaining ingredients except the pie shell and saute until cheese begins to soften and kale wilts slightly, about 4 minutes.

Pack mixture into the pie shell and bake for 40 minutes. Remove from oven and let sit for 10 minutes before serving.

Makes four servings.

Nutrition information per serving: 381 mg calcium, 391 calories, 23 g protein, 25 g carbohydrates, 23 g total fat (4.9 g saturated fat), 611 mg sodium.

Other good sources of calcium for those who don't consume dairy products: blackstrap molasses (377 milligrams in just one tablespoon); all dark, leafy greens including Chinese cabbage; legumes, nuts, seeds (especially unhulled sesame seeds) and soy (especially the unprocessed beans, as in edamame).