FitFitBanner Images

Recipes Recipes



Mini Tofu Frittatas




Share on Tumblr

Recipe By Mama Pea (Sarah Matheny) from the book Peas and Thank You

These “muffins” make an interesting breakfast, but don’t overlook their packed lunch possibilities. Add a salad and a piece of fruit and you’ll keep going all afternoon.

Nutritional Information Per Serving: 134 calories, 9g total fat, 1g saturated fat, 1mg cholesterol, 642mg sodium, 6g carbohydrates, 3g fiber, 10g protein.

Makes 8 muffin-sized frittatas

Ingredients

  • ½ cup yellow onion, chopped (about 1/3 of a medium onion)
  • 1 cup red pepper (about 1 medium pepper), chopped
  • 1 teaspoon minced garlic
  • Salt and pepper, to taste
  • 1 8-ounce can sliced olives, drained
  • 1 cup organic spinach, chopped
  • ¼ cup fresh basil, chopped
  • 1 16-ounce package firm or extra firm tofu, drained and crumbled
  • ¼ cup grated vegan or organic mozzarella cheese
  • 1 tablespoon nutritional yeast
  • 3 tablespoons soy sauce

Directions

    1. Preheat oven to 375°. Spray 8 cups of a muffin tin with cooking spray.
    2. Coat a large skillet with cooking spray and add chopped onion and red pepper. Sauté for 5 to 7 minutes until vegetables have softened. Add garlic and sauté for one additional minute. Season veggies with salt and pepper and add olives, spinach and basil. Set aside.
    3. In a blender or food processor, add tofu, cheese, nutritional yeast and soy sauce. Blend or process until mixture is thick and creamy. Add tofu mixture to skillet with veggies and toss until fully integrated.
    4. Scoop out 1/8 of mixture at a time and add to each cup of your prepared muffin tin.
    5. Bake for 25 to 30 minutes or until top is slightly browned and firm to the touch.

Pea Points: For a pizza-inspired take on these frittatas, add chopped veggie pepperoni slices and serve with a marinara dipping sauce.

Frittata Photo by Ashley McLaughlin

Reminder: The ingredients in a recipe determine if it should be eaten every day, some days, or on special occasions. It's up to you and you doctor to determine what can be part of a healthy diet for you and any special needs you may have.


Comments are closed.

Photo by Flicker user mollycakes / CC BY-NC 2.0



Move Over, Kale Chips! Kale Buds Are Here

By Lari Robling - April 18th, 2012

High Tunnel farming caught my eye because its extended growing season adds to the amount of local produce we get. While farm manager Aviva Asher was tidying up the winter crop to make way for spring, I discovered another benefit of local growing: use what you’ve got.

More wisdom »




April 2014
M T W T F S S
« Jun    
 123456
78910111213
14151617181920
21222324252627
282930  

Got a question for Fit? Want to submit your own "fit and fresh" recipe? Have a good story idea for us?


Contact us at fit@whyy.org




Get Healthy Philly is part of the Communities Putting Prevention to Work Initiative, a federal effort to: prevent and delay chronic disease, reduce risk factors, promote wellness in children and adults, and provide positive sustainable health change in our communities.


Food Fit Philly is part of Get Healthy Philly, a program that works to reduce and prevent obesity and related chronic diseases (like heart disease and diabetes) by increasing access to healthy foods that people can afford.


Your body needs help when it's time to quit. SmokeFree Philly is a program of the Philadelphia Department of Public Health that offers support and tools to help smokers quit. The goal of SmokeFree Philly is to: help people to quit smoking, stop people from starting to use tobacco, and reduce heart disease, cancer and other illnesses caused by smoking.