Farm-fresh tofu frittata
Prep Time:
15 minutes
Cook Time:
25 mintues
Serves:
4 Servings
Serving Size:
1/4 piece
Lunch
Made from soybeans, tofu is a good source of plant-based protein, iron, calcium, and omega-3 fat. For a complete meal, serve with ½ cup (125 mL) of roasted potatoes and a simple side salad.
Ingredients
- 1 tbsp (15 mL) canola oil
- 1 clove garlic, minced
- ½ cup (125 mL) red onion, finely chopped
- ½ red bell pepper, finely chopped
- ½ cup (125 mL) broccoli, finely chopped
- ½ cup (125 mL) mushrooms, finely chopped
- ½ tsp (1 mL) pepper
- ¼ tsp (1 mL) salt
- 8 eggs
- ½ cup (125 mL) firm tofu, finely chopped
- 1 cup (250 mL) cooked whole grain (e.g. barley, brown rice, or quinoa)
- ½ cup (125 mL) cherry or grape tomatoes, finely sliced
- ⅓ cup (80 mL) low-fat cheddar cheese, shredded
- Chopped fresh parsley or chives (optional, for garnish)
Instructions
- Spray a 9-inch (23 cm) pie plate or 8-inch (2 L) square metal cake pan; set aside.
- In a non-stick skillet, heat canola oil over medium heat; cook garlic, onion, peppers, broccoli, mushrooms, pepper and salt for 5 minutes or until softened.
- In a medium bowl, whisk eggs; stir in cooked vegetables, tofu, and grain.
- Pour into prepared pie plate; sprinkle with tomatoes and cheese.
- Bake in 350⁰F (180⁰C) oven until golden and set, about 20 minutes.
- Remove from oven; sprinkle cheese and place back into oven for an additional 5 minutes (or until cheese melts).
- Remove from oven and let cool slightly before serving. Garnish with chopped parsley or chives.
Recipe Video
| Amount | % Daily Value | ||
|---|---|---|---|
| Calories 300 | |||
| Fat 17 g | 26 % | ||
| Saturated 4 g + Trans 0 g | 20 % | ||
| Cholesterol 375 mg | |||
| Sodium 350 mg | 15 % | ||
| Carbohydrate 18 g | 6 % | ||
| Fibre 2 g | 8 % | ||
| Sugars 4 g | |||
| Protein 22 g | |||
