Diet Mail Diet Mail- August 2014 | Page 12

RECIPE OF THE MONTH: ITALIAN TOFU FRITTATA Preparation time- 30 min Ingredients: 1 cup onion, chopped fine 4 cloves garlic, minced 1 cup zucchini, diced 1 cup red bell pepper, diced 2 cups finely chopped kale (remove stems) 1 cup chopped fresh tomato 1/4 cup chicken or vegetable broth 2 TBS red wine vinegar 5 oz firm light tofu, drained 4 egg whites 1 TBS dried Italian seasoning Nutritional Facts per serving: 1/4 tsp turmeric Energy: 130 kcal approx salt and white pepper to taste Proteins: 20g approx 2 TBS chopped fresh parsley Fibre: 8g approx Directions: 1. Chop onions and garlic and let sit for 5 minutes to bring out their health-promoting benefits. 2. Prepare rest of vegetables. 3. Purée tofu with egg whites, Italian seasoning, and turmeric in blender. 4. In 10-inch stainless steel pan, heat 2 TBS broth. When broth begins to steam add onion, garlic, zucchini,bell pepper, kale, and tomato and Healthy Sauté for about 1 minute over medium low heat , stirring often . 5. Add 1/4 cup broth and red wine vinegar. Pour tofu mixture over vegetables, cover and cook over low heat until mixture is completely firm and cooked, about 12 minutes . Top with chopped parsley. www.dietmantra.in