Printer friendly version
return to recipes

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.

Prep and Cook Time: 30 minutes Ingredients: 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 ¼ cup chicken or vegetable broth 2 TBS red wine vinegar 5 oz firm light tofu, drained 4 egg whites 1 TBS dried Italian seasoning ¼ tsp turmeric salt and white pepper to taste 2 TBS chopped fresh parsley

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 Sauté 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

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Italian Tofu Frittata is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Italian Tofu Frittata 1.00 serving 269.90 grams 129.91 calories Nutrient Amount %DV Nutrient Density World's Healthiest Foods Rating vitamin K 284.51 mcg 355.6 49.3 excellent vitamin C 128.60 mg 214.3 29.7 excellent vitamin A 5651.96 IU 113.0 15.7 excellent tryptophan 0.16 g 50.0 6.9 very good manganese 0.92 mg 46.0 6.4 very good calcium 316.37 mg 31.6 4.4 very good iron 5.16 mg 28.7 4.0 very good protein 12.03 g 24.1 3.3 good selenium 13.37 mcg 19.1 2.6 good vitamin B6 (pyridoxine) 0.37 mg 18.5 2.6 good potassium 613.16 mg 17.5 2.4 good copper 0.34 mg 17.0 2.4 good vitamin B2 (riboflavin) 0.28 mg 16.5 2.3 good dietary fiber 3.99 g 16.0 2.2 good molybdenum 11.69 mcg 15.6 2.2 good magnesium 57.13 mg 14.3 2.0 good phosphorus 137.59 mg 13.8 1.9 good folate 53.62 mcg 13.4 1.9 good iodine 19.54 mcg 13.0 1.8 good vitamin B1 (thiamin) 0.19 mg 12.7 1.8 good omega 3 fatty acids 0.29 g 12.1 1.7 good World's Healthiest Foods Rating Rule excellent DV>=75% OR Density>=7.6 AND DV>=10% very good DV>=50% OR Density>=3.4 AND DV>=5% good DV>=25% OR Density>=1.5 AND DV>=2.5%

In-Depth Nutritional Profile for Italian Tofu Frittata

Send this page to a friend...