The World's Healthiest Foods

Italian Tofu Frittata

This Italian flavored frittata is good served for breakfast, lunch or dinner, depending on your mood. If your schedule allows, however, the optimum meal for this delicious dish is breakfast. It's a wonderful way to get more vegetables into your diet in all three meals.

Italian Tofu Frittata 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
╝ .cup chicken or vegetable broth
2 TBS red wine vinegar
5 oz firm light tofu, drained
4 egg whites
1 TBS dried Italian seasoning
╝ tsp turmeric
salt and white pepper to taste
2 TBS chopped fresh parsley

  1. Prepare vegetables by chopping them and having them ready.
  2. PureÚ tofu with egg whites, Italian seasoning and turmeric in blender.
  3. In 10 inch non-stick pan, Healthy SautÚ onion, garlic, zucchini, bell pepper, kale, and tomato for about 1 minute over medium low heat, stirring often. Add 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

Healthy Cooking Tips:
This page was updated on: 2002-09-27 13:24:20
© 2002 The George Mateljan Foundation