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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

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. Prepare vegetables by chopping them and having them ready.
  2. Pureé tofu with egg whites, Italian seasoning and turmeric in blender.
  3. In 10 inch stainless steel pan, Healthy Sauté 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:

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. For more detailed information on our Food and Recipe Rating System, please click here.

 

Italian Tofu Frittata
1.00 serving
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 11.6 1.6 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

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For education only, consult a healthcare practitioner for any health problems.

 

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