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Italian Frittata

Diet.Chef's picture
Ingredients
  Chopped onion 1⁄2 Cup (8 tbs)
  Garlic 2 Clove (10 gm), minced
  Chopped zucchini 3⁄4 Cup (12 tbs)
  Chopped tomato 1⁄2 Cup (8 tbs)
  Fat free chicken broth 4 Tablespoon (Health Valley)
  Firm tofu 4 Ounce, drained
  Egg whites 5
  Honey 1⁄2 Teaspoon
  White pepper 1⁄8 Teaspoon (Optional)
  Crushed dried basil 1⁄4 Teaspoon
  Crushed dried oregano 1⁄4 Teaspoon
  Cooked brown rice 3⁄4 Cup (12 tbs)
  Paprika To Taste
Directions

MAKING
1) Take a 9- or 10-inch non-stick frying pan and heat 2-4 tablespoons broth in it.
2) Cook onion, garlic, zucchini and tomato for 10-15 minutes in it until all vegetables become tender.
3) In a blender or food processor, puree tofu with egg whites, honey, pepper, basil and oregano.
4) In a skillet, layer the vegetables evenly and then top with tofu mixture.
5) Cook, covered for 1-2 minutes over low heat until it is partially done.
6) Mix in cooked brown rice and cook, covered for about 12 minutes until the mixture is completely done and nicely puffed.

SERVING
7) Slice into wedges and serve at once, garnished with paprika.

Recipe Summary

Difficulty Level: 
Easy
Cuisine: 
Italian
Course: 
Side Dish
Method: 
Saute
Ingredient: 
Zucchini
Interest: 
Everyday, Healthy
Preparation Time: 
10 Minutes
Cook Time: 
20 Minutes
Ready In: 
0 Minutes

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