Monday, June 18, 2012

Posted from WHFoods.org


Italian Tofu Frittata
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 vitamins A, C, and K. protein and health-promoting antioxidants such as vitamins A and C.

Italian Tofu Frittata


Prep and Cook Time: 30 minutes
Ingredients:

Directions:
  1. Chop onions and garlic and let sit for 5 minutes to bring out their health-promoting benefits.
  2. Prepare rest of vegetables.
  3. Pureé tofu with egg whites, Italian seasoning, and turmeric in blender.
  4. 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 Saut√© for about 1 minute over medium low heat, stirring often.
  5. 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

Nutritional Profile
Nutrients in
Italian Tofu Frittata
1.00 serving (269.90 grams)
Nutrient%Daily Value

vitamin K355.6%

vitamin C214.3%

vitamin A113%

tryptophan50%

manganese46%

calcium31.6%

iron28.6%

protein24%

selenium19.1%

vitamin B618.5%

potassium17.5%

copper17%

vitamin B216.4%

fiber15.9%

molybdenum15.5%

magnesium14.2%

phosphorus13.7%

folate13.4%

iodine13%

vitamin B112.6%

omega-3 fats12%

Calories (129)7%

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