lowfat vegetarian frittata, high protein
Nutritional Info
- Servings Per Recipe: 6
- 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
View full nutritional breakdown of lowfat vegetarian frittata, high protein calories by ingredient
Introduction
easy vegan or vegetarian casserole-type frittata. Useful as a side dish. appropriate post gastric bypass. high protein, low fat, and soft. it's also tasty. easy vegan or vegetarian casserole-type frittata. Useful as a side dish. appropriate post gastric bypass. high protein, low fat, and soft. it's also tasty.Number of Servings: 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
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.
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.