Brunch

lowfat vegetarian frittata, high protein is for Dinner.

lowfat vegetarian frittata, high protein takes 10 minutes to prepare.

lowfat vegetarian frittata, high protein takes 30 minutes to cook.

lowfat vegetarian frittata, high protein makes 6 servings.

The ingredients for lowfat vegetarian frittata, high protein are:

1 pkg of lite silken tofy
1 cup of liquid egg whites (this can be omitted, making this vegan - I added it for lightness and extra protein)
1 cup dry mashed potato flakes (or 2 small potatoes, diced small, can be added to the pan with the frozen veg and proceed from there, cooking until tender and then mix with the tofu-liqiud)
2-3 cups (or 1 lb fresh) frozen spinach leaves
3 cloves of garlic
herbs and spices

Here is how you make lowfat vegetarian frittata, high protein:

defrost in nonstick pan: first the artichoke hearts, then when they're soft, add the spinach, and as it defrosts, add the soy milk, as well as another cup of broth, stock, or water. Stire in the potato flakes, and set this aside to cook a bit.meanwhile:place into food processor the tofu, spices, garlic and process until smooth.then, mix the two.mix in the egg whites (I do this last so I can taste the raw mix and adjust the spices until this point.)dump into an 11x7 baking dish that has been lightly sprayed with nonstick spray.cook at 375 until it is firm, set, and risen, about 30 minutes, more or less.remove form heat and let set another 10 minutes, then serve.nice with tomato sauce.Serving Size: makes 6 entree-sized servings for hungry peopleNumber of Servings: 6Recipe submitted by SparkPeople user SPIDEE.

The nutritional information for lowfat vegetarian frittata, high protein is:

• Servings Per Recipe: 6
• Amount Per Serving
• Calories: 127.7

• Total Fat: 1.3 g
• Cholesterol: 0.0 mg
• Sodium: 598.8 mg
• Total Carbs: 16.2 g
• Dietary Fiber: 3.7 g
• Protein: 12.4 g

The dietary needs meet for lowfat vegetarian frittata, high protein is Vegetarian