Mushroom Spinach Fritata

Enjoy this delicious, crustless quiche adapted from This healthful dish is good for Celiac and Diabetes diets.

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)
1/3 cup chopped red or green pepper
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
1/8 cup Red Star nutritional yeast flakes (opt) Adds a “cheese” flavor as well as vitamins.
To increase fiber and omega 3 content, add 1/4-1/3 cup ground flaxseed. The flaxseed may be sprinkled on the bottom of the pie pan to form a crust or blend in with tofu mixture.

Heat the water in a large pot or skillet. Add onion and garlic and cook until soft, about 5 minutes.
Add mushrooms, peppers, 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, yeast flakes 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) provides:

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 (without flaxseed)

Sodium: 214 mg

Calcium: 73 mg

Iron: 1.4 mg

Vitamin C: 5.2 mg

Beta Carotene: 1743 mcg

Vitamin E: 1.1 mg

Breakfast, Lunch, Recipes

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