Egg, Tofu, and Kale Frittata

Egg, Tofu, and Kale Frittata

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Nutritional Info
  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 304.3
  • Total Fat: 17.5 g
  • Cholesterol: 204.8 mg
  • Sodium: 649.8 mg
  • Total Carbs: 15.3 g
  • Dietary Fiber: 3.8 g
  • Protein: 25.2 g

View full nutritional breakdown of Egg, Tofu, and Kale Frittata calories by ingredient
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This makes a light, open faced omelet, good for any meal. This makes a light, open faced omelet, good for any meal.
Number of Servings: 1


    1 egg
    1/4 of block extra firm tofu
    1/2 cup finely chopped kale
    1/4 cup onion, chopped
    1/2 4-oz can mushrooms pieces and stems
    1 cloved garlic, chopped fine
    1/4 teasponn cayenne pepper
    1/2 teaspoon dried dill weed, crushed fine
    1/4 teaspoon crushed black pepper
    1 cubic inch of cheddar cheese, cut in thin slices
    butter flavored cooking spray


Eggbeaters could be substituted for the egg. Cayenne pepper makes you lightly salivate, which makes it easier to not have to add salt.


In a small frying pan, on medium heat, sauté onion, garlic, mushrooms, and kale until onions are translucent and kale is well wilted. Stir often until done.

Meanwhile, mash the tofu with a fork and beat in the egg, adding dill weed and cayenne and black pepper.

Heat a 10-inch skillet sprayed with cooking spray for about 30 seconds to a minute on medium to medium low heat, then add the egg and tofu mixture. Swirl to make sure the egg mixture covers the entire bottom of the pan. Cook until the egg begins to set, then add the onion-kale mixture, spreading it over the egg. Top with the slices of cheese. Cover pan and cook until the egg is thoroughly firm and the cheese melted, about 10 minutes.

Serving Size: Makes 4 pie-shaped servings from a 10-inch frying pan.

Number of Servings: 1

Recipe submitted by SparkPeople user NANCYSGARDENS.


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