Farm-fresh tofu frittata

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.