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