Asparagus Frittata Recipe - Cooking Index
Asparagus Frittata Recipe - Cooking Index
| 4 oz | 113g | Extra-firm tofu - drained, cubed |
| 1 | Egg or 2 egg whites | |
| 2 | Egg whites | |
| 1/4 teaspoon | 1.3ml | Ground turmeric |
| 1/8 teaspoon | 0.6ml | Freshly-ground black pepper - (to 1/4) |
| 1/4 teaspoon | 1.3ml | Sea salt |
| = (or 1 tspn tamari) | ||
| 1/2 cup | 118ml | Unsweetened tomato sauce |
| 1/2 cup | 31g / 1.1oz | Onion - cut in rings |
| 2 cups | 292g / 10oz | Chopped asparagus |
| 1 cup | 237ml | Yellow bell pepper strips |
| 1 1/3 teaspoons | 6.7ml | Olive oil |
In medium bowl, mash tofu with fork. Add egg and egg whites, turmeric, pepper and salt and mix well. Set aside. In small saucepan, gently warm tomato sauce over low heat.
In steamer basket, layer vegetables. Set basket in 1 1/2-quart pot filled with 1/2-inch water. Cover and bring to a boil. Reduce heat to medium and steam until just tender, 5 to 6 minutes. With large, slotted spoon, immediately transfer vegetables to serving plate.
In 9-inch skillet, heat oil over medium-high heat until oil sizzles. (Pan must be hot or eggs will stick.) Tilt skillet to coat evenly.
Pour in tofu-egg mixture all at once, then reduce heat to medium-low. As eggs begin to set up, push cooked portion aside with a spatula, then let uncooked portion run under. Repeat as eggs start to set up. Cook until eggs are cooked throughout but still glossy and moist, 3 to 4 minutes.
Remove pan from heat. Transfer to plate and serve with tomato sauce.
This recipe yields 1 serving.
Per Serving: 409 Cal; 29g Prot; 16g Total Fat (3 Sat. Fat); 44g Carb.; 213mg Chol; 787mg Sod.; 14g Fiber.
Dairy variation: Reduce tofu to 2 ounces. When frittata is done, sprinkle 1 ounce shredded, part-skim mozzarella over top.
Source:
Vegetarian Times, January 2001
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