Crustless Tofu-Vegetable Frittata

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

  • 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
  • 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.
  • 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.
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