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.
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