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Farm-fresh tofu frittata

Farm-fresh tofu frittata

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.

Prep Time:
15 minutes
Cook Time:
25 mintues
Calories:
300
Serving Size:
4

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

  1. Spray a 9-inch (23 cm) pie plate or 8-inch (2 L) square metal cake pan; set aside.
  2. 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.
  3. In a medium bowl, whisk eggs; stir in cooked vegetables, tofu, and grain.
  4. Pour into prepared pie plate; sprinkle with tomatoes and cheese.
  5. Bake in 350⁰F (180⁰C) oven until golden and set, about 20 minutes.
  6. Remove from oven; sprinkle cheese and place back into oven for an additional 5 minutes (or until cheese melts). 
  7. Remove from oven and let cool slightly before serving. Garnish with chopped parsley or chives.
Nutritional InformationPer ¼ piece
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

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