P's Broccoli & Cheese Frittata W/ Tofu Recipe

Looking for an easy P's Broccoli & Cheese Frittata w/ Tofu recipe? Learn how to make P's Broccoli & Cheese Frittata w/ Tofu using healthy ingredients.


Submitted by beaglated

Makes 1 serving



Low-fat and low-carb breakfast treat. May add mushrooms for more veggies, or an extra egg white.

Recipe Ingredients for P's Broccoli & Cheese Frittata w/ Tofu

2 tbsp onion
81 grams lite tofu, firm
1 egg yolk
1 cup broccoli, chopped
2 egg whites
1/4 oz asiago, aged

Recipe Directions for P's Broccoli & Cheese Frittata w/ Tofu

  1. Spray pan with cooking spray, brown onion and crumbled tofu.

  2. Separately steam broccoli florets and diced stalk until just tender, add to pan

  3. Beat egg yolk (option: whole egg) with 1 tbsp water and add to pan.

  4. Beat egg whites until frothy, pour over veggies and tofu, remove from heat.

  5. Top with grated cheese and place under broiler for 1 minute until browned.

  6. Feed left-over yolk to Beagles!

Categories

Breakfast

Nutrition Facts
Serving Size 279.1g
Amount Per Serving
Calories
180
Calories from Fat
68
% Daily Value*
Total Fat
7.6g
12%
Saturated Fat
3.0g
15%
Trans Fat
0.0g
Cholesterol
216mg
72%
Sodium
313mg
13%
Potassium
480mg
14%
Total Carbohydrates
9.9g
3%
Dietary Fiber
2.6g
10%
Sugars
3.2g
Protein
20.0g
Vitamin A 17% Vitamin C 133%
Calcium 16% Iron 10%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B+
  Good points
  • High in phosphorus
  • High in riboflavin
  • Very high in selenium
  • Very high in vitamin C
  •   Bad points
  • Very high in cholesterol
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