Italian Tofu Frittata
This frittata can be used in many ways, breaklfast, lunch, dinner, whatever you want, and you can add all kinds of stuff in it, and always satisfy you!
Yield
4 servingsPrep
10 minCook
8 minReady
18 minLow Fat, Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, Good source of fiber, Low Sodium
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 1 | cup |
onions
chopped fine |
|
| 4 | cloves |
garlic
minced |
|
| 1 | cup |
zucchini
diced |
|
| 1 | cup |
sweet red bell peppers
diced |
|
| 2 | cups |
kale
finely chopped, remove stems |
|
| 1 | cup |
tomatoes
chopped fresh |
|
| ¼ | cup |
chicken broth, low salt
or vegetable broth |
|
| 2 | tablespoons |
red wine vinegar
|
|
| 5 | ounces |
tofu
firm light, drained |
|
| 4 | large |
egg whites
|
|
| 1 | tablespoon |
italian seasoning
dried |
*
|
| ¼ | teaspoon |
turmeric
|
|
| 1 | x |
salt and white pepper
to taste |
* |
| 2 | tablespoons |
parsley leaves
chopped fresh |
|
Ingredients
| Amount | Measure | Ingredient | Features |
|---|---|---|---|
| 237 | ml |
onions
chopped fine |
|
| 4 | cloves |
garlic
minced |
|
| 237 | ml |
zucchini
diced |
|
| 237 | ml |
sweet red bell peppers
diced |
|
| 473 | ml |
kale
finely chopped, remove stems |
|
| 237 | ml |
tomatoes
chopped fresh |
|
| 59 | ml |
chicken broth, low salt
or vegetable broth |
|
| 3E+1 | ml |
red wine vinegar
|
|
| 144.5 | ml/g |
tofu
firm light, drained |
|
| 4 | large |
egg whites
|
|
| 15 | ml |
italian seasoning
dried |
*
|
| 1.3 | ml |
turmeric
|
|
| 1 | x |
salt and white pepper
to taste |
* |
| 3E+1 | ml |
parsley leaves
chopped fresh |
|
Directions
Chop onions and garlic and let sit for 5 minutest to bring out their health-promoting benefits.
Prepare rest of vegetables.
Pureé tofu with egg whites, Italian seasoning and turmeric in blender.
In 10 inch stainless steel pan, heat 2 tablespoons broth.
When broth begins to steam add onion, garlic, zucchini, bell pepper, kale, and tomato and Healthy Sauté for about 1 minute over medium low heat, stirring often.
Add ¼ cuprbroth and red wine vinegar.
Pour tofu mixture over vegetables, cover and cook over low heat until mixture is completely firm and cooked, about 12 minutes.
Top with chopped parsley.
