I tried a new recipe last night and as I was making it, realized that most of the ingredients were things I would have refused to eat 2 years ago. Kale? Tofu? Tomatoes? Zucchini? eeewww…..I have really been pushing the boundaries to eat lighter and healthier.
This recipe comes from whfoods.com. The Nu Val scores are in parentheses, if you aren’t familiar with Nu Val, it is a nutrition rating system from 1-100 with 100 being the healthiest. The scores on this fritatta are amazing! And…only 130 calories in a serving. Wow. This eating veggies thing just might work out!
For you tofu haters- the tofu is blended, you won’t even notice it!
Italian Tofu Frittata
1 cup chopped onion (93) 4 cloves minced garlic (91)
1 cup diced zucchini (99) 1 cup diced red bell pepper (96)
2 cups finely chopped kale (99) 1 cup chopped fresh tomato (96)
1/4 cup reduced sodium chicken or vegetable broth
2 tbs red wine vinegar 5 oz. firm light tofu, drained
1 cup Egg Beaters or 4 egg whites (59)
1 tbl. dried Italian seasoning
1/4 tsp tumeric
salt and pepper to taste
Heat 2 tbl. broth in large skillet. When broth begins to steam, add onion, garlic, zucchini, bell pepper, kale, and tomato. Sautee for 1 minute over medium low heat, stirring often.
Add remaining broth and red wine vinegar.
Puree tofu, egg whites, and seasonings in a blender until smooth, pour over vegetables. Cover and cook over low heat until mixture is firm and cooked, about 12 minutes. Serves 4
Let’s look at the nutrition info:
Calories from fat- 30
Protein- 12 grams
Fiber- 4 grams
It is also rich in Vitamins A, C, and K.