lowfat vegetarian frittata, high protein

Name: lowfat vegetarian frittata, high protein Recipe
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 6
Ingredients: 1 pkg of lite silken tofy; 1 cup of liquid egg whites (this can be omitted making this vegan - I added it for lightness and extra protein); 1 cup dry mashed potato flakes (or 2 small potatoes diced small can be added to the pan with the frozen veg and proceed from there cooking until tender and then mix with the tofu-liqiud); 2-3 cups (or 1 lb fresh) frozen spinach leaves; 3 cloves of garlic; herbs and spices

Minutes to Prepare: 10
Minutes to Cook: 30

Number of Servings: 6

Ingredients

1 pkg of lite silken tofy1 cup of liquid egg whites (this can be omitted, making this vegan - I added it for lightness and extra protein)1 cup dry mashed potato flakes (or 2 small potatoes, diced small, can be added to the pan with the frozen veg and proceed from there, cooking until tender and then mix with the tofu-liqiud)2-3 cups (or 1 lb fresh) frozen spinach leaves3 cloves of garlicherbs and spices

Directions

defrost in nonstick pan: first the artichoke hearts, then when they're soft, add the spinach, and as it defrosts, add the soy milk, as well as another cup of broth, stock, or water. Stire in the potato flakes, and set this aside to cook a bit.

meanwhile:
place into food processor the tofu, spices, garlic and process until smooth.

then,
mix the two.
mix in the egg whites (I do this last so I can taste the raw mix and adjust the spices until this point.)
dump into an 11x7 baking dish that has been lightly sprayed with nonstick spray.
cook at 375 until it is firm, set, and risen, about 30 minutes, more or less.
remove form heat and let set another 10 minutes, then serve.
nice with tomato sauce.

Serving Size: makes 6 entree-sized servings for hungry people

Number of Servings: 6

Recipe submitted by SparkPeople user SPIDEE.

Servings Per Recipe: 6

Nutritional Info Amount Per Serving

Calories: 127.7
Total Fat: 1.3 g
Cholesterol: 0.0 mg
Sodium: 598.8 mg
Total Carbs: 16.2 g
Dietary Fiber: 3.7 g
Protein: 12.4 g

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