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Italian Tofu Frittata

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Recipe

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 servings

Prep

10 min

Cook

8 min

Ready

18 min
Low 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
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4 cloves garlic
minced
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1 cup zucchini
diced
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1 cup sweet red bell peppers
diced
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2 cups kale
finely chopped, remove stems
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1 cup tomatoes
chopped fresh
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¼ cup chicken broth, low salt
or vegetable broth
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2 tablespoons red wine vinegar
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5 ounces tofu
firm light, drained
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4 large egg whites
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1 tablespoon italian seasoning
dried
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¼ teaspoon turmeric
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1 x salt and white pepper
to taste
*
2 tablespoons parsley leaves
chopped fresh
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Ingredients

Amount Measure Ingredient Features
237 ml onions
chopped fine
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4 cloves garlic
minced
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237 ml zucchini
diced
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237 ml sweet red bell peppers
diced
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473 ml kale
finely chopped, remove stems
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237 ml tomatoes
chopped fresh
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59 ml chicken broth, low salt
or vegetable broth
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3E+1 ml red wine vinegar
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144.5 ml/g tofu
firm light, drained
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4 large egg whites
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15 ml italian seasoning
dried
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1.3 ml turmeric
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1 x salt and white pepper
to taste
*
3E+1 ml parsley leaves
chopped fresh
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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.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 271g (9.6 oz)
Amount per Serving
Calories 11618% from fat
 % Daily Value *
Total Fat 2g 4%
Saturated Fat 0g 2%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 88mg 4%
Total Carbohydrate 6g 6%
Dietary Fiber 4g 15%
Sugars g
Protein 20g
Vitamin A 138% Vitamin C 178%
Calcium 22% Iron 11%
* based on a 2,000 calorie diet How is this calculated?
 

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