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Crustless Tofu-Vegetable Frittata

  • Prep 30 min
  • Total 30 min
  • Servings 4
  • Pinterest
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Cholesterol watchers will appreciate this Italian-flavored frittata. Cholesterol-free tofu acts as both a protein and a texture booster. MORE + LESS -

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

Steps

Hide Images
  • 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

* 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.

Nutrition Information

Nutrition Facts

Serving Size: 1 serving
Calories
110
Calories from Fat
25
% Daily Value
Total Fat
3g
5%
Saturated Fat
1g
5%
Cholesterol
5mg
2%
Sodium
200mg
8%
Total Carbohydrate
9g
3%
Dietary Fiber
1g
4%
Sugars
4g
Protein
11g
% Daily Value*:
Vitamin A
90%
90%
Vitamin C
4%
4%
Calcium
10%
10%
Iron
8%
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.

© 2017 ®/TM General Mills All Rights Reserved

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