Italian Tofu Frittata - 15.33g Carbs, 3.99g Fiber, 6.39g Sugar
From: The George Mateljan Foundation - The World's Healthiest Foods
Frittatas are great addition to your Healthiest Way of Eating at
breakfast, lunch or dinner. Enjoy this flavorful version that is
rich in health-promoting nutrients and contains only 130 calories!
Prep and Cook Time: 30 minutes
1 cup onion, chopped fine
4 cloves garlic, minced
1 cup zucchini, diced
1 cup red bell pepper, diced
2 cups finely chopped kale (remove stems)
1 cup chopped fresh tomato
1/4 cup chicken or vegetable broth
2 Tbsp red wine vinegar
5 oz firm light tofu, drained
4 egg whites
1 Tbsp dried Italian seasoning
1/4 tsp turmeric
Salt
White pepper to taste
2 Tbsp chopped fresh parsley
Chop onions and garlic and let sit for 5 minutes to bring out their
health-promoting benefits.
Prepare rest of vegetables.
Puree tofu with egg whites, Italian seasoning, and turmeric in blender.
In 10-inch stainless steel pan, heat 2 TBS broth. When broth begins to
steam add onion, garlic, zucchini, bell pepper, kale, and tomato and
Healthy Saute for about 1 minute over medium low heat, stirring often.
Add 1/4 cup broth 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.
Serves: 4
Total Weight: 269.90 g
Nutrition per Serving:
129.91 Calories, 33.20 Calories from Fat, 4.80 Calories from Saturated Fat,
12.03g Protein, 15.33g Carbs, 3.99g Dietary Fiber, 1.40g Soluble Fiber,
2.43g Insoluble Fiber, 6.39g Total Sugar, 3.12g Monosaccharides,
0.59g Disaccharides, 4.19g Other Carbs, 3.69g Total Fat, 0.53g Saturated Fat, 0.75g Mono Fat, 2.01g Poly Fat, 0g Trans Fatty Acids, 0mg Cholesterol
316.37mg Calcium, 5.16mg Iron, 57.13mg Magnesium, 613.16mg Potassium,
84.27mg Sodium
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