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Spinach and Mushroom Frittata

Makes 8 servings

This frittata is like a crustless quiche. It is made with low-fat silken tofu, which is available in most grocery stores.

1/2 cup water
1 onion, chopped
2 garlic cloves, minced
2 cups sliced mushrooms (about 1/2 pound)
2 teaspoons dried basil
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon grated nutmeg
1/4 teaspoon celery seeds
1 10-ounce package frozen spinach, thawed
1 12.3-ounce package firm or extra-firm low-fat silken tofu
2 tablespoons dry couscous
1/4 cup fortified soy- or rice milk
1 vegetable oil spray
1 tomato, thinly sliced

Heat the water in a large pot or skillet. Add onion and garlic and cook until soft, about 5 minutes.

Add mushrooms, basil, salt, pepper, nutmeg, and celery seed. Cook over medium-high heat, stirring often, until mushrooms are soft, about 5 minutes.

Stir in spinach and cook over medium heat, stirring often, until mixture is very dry. Remove from heat.

Preheat oven to 350°F.

In a food processor or blender, process tofu until very smooth. Add to spinach mixture along with couscous and non-dairy milk.

Pour into a vegetable oil sprayed 9" pie pan. Arrange tomato slices around the outside edge. Bake 25 minutes. Let stand 10 minutes before serving.

Per slice (1/8 of frittata)

  • Calories: 51
  • Fat: 0.8 g
  • Saturated Fat: 0.1 g
  • Calories from Fat: 13.3%
  • Cholesterol: 0 mg
  • Protein: 5 g
  • Carbohydrates: 7.2 g
  • Sugar: 1.5 g
  • Fiber: 1.7 g
  • Sodium: 214 mg
  • Calcium: 73 mg
  • Iron: 1.4 mg
  • Vitamin C: 5.2 mg
  • Beta Carotene: 1743 mcg
  • Vitamin E: 1.1 mg

Source: Healthy Eating for Life to Prevent and Treat Diabetes by Patricia Bertron, R.D.; recipe by Jennifer Raymond, M.S., R.D.