Crustless Tofu-Vegetable Frittata

Cholesterol watchers will appreciate this Italian-flavored frittata. Cholesterol-free tofu acts as both a protein and a texture booster.

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  • prep time 30 min
  • total time 30 min
  • ingredients 10
  • servings 4
 

Ingredients

1 1/2
cups sliced fresh mushrooms
1/2
cup shredded carrots
1
garlic clove, minced
1
tablespoon water
3/4
cup refrigerated or frozen fat-free egg product, thawed
1/2
(10.5-oz.) pkg. firm lite tofu, squeezed dry*
1/2
cup nonfat sour cream
1
teaspoon dried Italian seasoning
1
oz. (1/4 cup) shredded reduced-fat Cheddar cheese
1
teaspoon finely chopped fresh parsley or 1/2 teaspoon dried parsley flakes, if desired

SAVE ON THIS RECIPE!

LOCATION

Steps

  • 1 Spray 9 or 10-inch nonstick skillet with nonstick cooking spray. Heat over medium heat until hot. Add mushrooms, carrots, garlic and water. Cover; cook 3 to 5 minutes or until mushrooms soften, stirring occasionally.
  • 2 In blender container or food processor bowl with metal blade, combine egg product, tofu and sour cream; blend until smooth. Add Italian seasoning; blend with on-off pulses just until mixed. Pour over vegetables. Reduce heat to low; cover and cook 12 to 15 minutes or until eggs are set.
  • 3 Sprinkle with cheese and parsley; cook an additional 1 to 2 minutes or until cheese is melted. Cut into wedges to serve.
  • 1 Spray 9 or 10-inch nonstick skillet with nonstick cooking spray. Heat over medium heat until hot. Add mushrooms, carrots, garlic and water. Cover; cook 3 to 5 minutes or until mushrooms soften, stirring occasionally.
  • 2 In blender container or food processor bowl with metal blade, combine egg product, tofu and sour cream; blend until smooth. Add Italian seasoning; blend with on-off pulses just until mixed. Pour over vegetables. Reduce heat to low; cover and cook 12 to 15 minutes or until eggs are set.
  • 3 Sprinkle with cheese and parsley; cook an additional 1 to 2 minutes or until cheese is melted. Cut into wedges to serve.

EXPERT TIPS

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Expert Tips

* Lite tofu can be purchased at health food stores or some large supermarkets.

In Egg Salad Add finely diced extra-firm tofu to egg salad sandwich filling. Baked Potato Topping Puree 4 ounces soft tofu with 1 teaspoon chives and 1 teaspoon lemon juice. In Soups Just before serving, add diced tofu to minestrone, gazpacho, or onion or vegetable soup. Lasagna or Blintz Filling Substitute crumbled firm tofu for half the amount of ricotta or other cheeses. In Salads Marinate cubed firm tofu in low-fat vinaigrette; add to salads.

Nutritional information

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 serving
Calories
110
(
Calories from Fat
25),
% Daily Value
Total Fat
3g
3%
(Saturated Fat
1g,
1%
),
Cholesterol
5mg
5%;
Sodium
200mg
200%;
Total Carbohydrate
9g
9%
(Dietary Fiber
1g
1%
  Sugars
4g
4%
),
Protein
11g
11%
;
% Daily Value*:
Vitamin A
90%;
Vitamin C
4%;
Calcium
10%;
Iron
8%;
Exchanges:
1/2 Starch; 1/2 Other Carbohydrate; 1 1/2 Very Lean Meat; 1/2 Fat;
*Percent Daily Values are based on a 2,000 calorie diet.