The World's Healthiest Foods are health-promoting foods that can change your life.

Try the exciting new lunch recipe from Day 4 of our upcoming 7-Day Meal Plan.

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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 nutrients and contains only 130 calories!
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. Purée 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

Italian Tofu Frittata
1.00 serving
(269.90 grams)
Calories: 130

NutrientDRI/DV

 vitamin K316%

 vitamin C171%



 copper38%

 calcium32%

 iron29%



 protein24%





 biotin19%


 fiber16%



 folate13%

 iodine13%


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
Calories: 130

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin K284.51 mcg31643.8excellent
vitamin C128.60 mg17123.8excellent
vitamin A565.20 mcg RAE638.7excellent
manganese0.92 mg466.4very good
copper0.34 mg385.2very good
calcium316.37 mg324.4very good
iron5.16 mg294.0very good
molybdenum11.69 mcg263.6very good
selenium13.37 mcg243.4very good
chromium8.45 mcg243.3good
protein12.03 g243.3good
vitamin B60.37 mg223.0good
vitamin B20.28 mg223.0good
phosphorus137.59 mg202.7good
biotin5.71 mcg192.6good
potassium613.16 mg182.4good
fiber3.99 g162.2good
vitamin B10.19 mg162.2good
magnesium57.13 mg142.0good
folate53.62 mcg131.9good
iodine19.54 mcg131.8good
omega-3 fats0.29 g121.7good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Italian Tofu Frittata

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