Italian Tofu Frittata

 

Prep and Cook Time: 30 minutes

Ingredients:

  • 1 cup onion, chopped fine
  • 4 cloves garlic, minced
  • 1 cup zucchini, diced
  • 1 cup red bell pepper, diced
  • 2 cups finely chopped kale (remove stems)
  • 1 cup chopped fresh tomato
  • 1/4 cup chicken or vegetable broth
  • 2 TBS red wine vinegar
  • 5 oz firm light tofu, drained
  • 4 egg whites
  • 1 TBS dried Italian seasoning
  • 1/4 tsp turmeric
  • salt and white pepper to taste
  • 2 TBS chopped fresh parsley

Directions:

  1. Chop onions and garlic and let sit for 5 minutes to bring out their health-promoting benefits.
  2. Prepare rest of vegetables.
  3. Purée tofu with egg whites, Italian seasoning, and turmeric in blender.
  4. In 10-inch stainless steel pan, heat 2 TBS broth. When broth begins to steam add onion, garlic, zucchini, bell pepper, kale, and tomato and Healthy Sauté for about 1 minute over medium low heat, stirring often.
  5. Add 1/4 cup broth and red wine vinegar. Pour tofu mixture over vegetables, cover and cook over low heat until mixture is completely firm and cooked, about 12 minutes. Top with chopped parsley.

Serves 4

Recipe by WHFoods.org

 

Cioppino

 
 Photo by Eating Well

Photo by Eating Well

 
 

From EatingWell:  May/June 1995, The Essential EatingWell Cookbook (2004) What bouillabaisse is to Provence, cioppino is to San Francisco. The principle behind both fish stews is much the same: simmer the catch of the day in a rich broth, grab a soup spoon and enjoy. Like many classic cioppino recipes, this calls for red wine in the broth, but feel free to substitute white. The assortment of seafood can vary as well: little clams instead of mussels, scallops in place of shrimp. Serve with sourdough bread.


8 main-dish servings, about 11/2 cups each | Active Time: 50 minutes | Total Time: 1 hour 10 minutes


Ingredients
    •    1 tablespoon extra-virgin olive oil
    •    1 onion, chopped
    •    1 green bell pepper, chopped
    •    4 cloves garlic, finely chopped
    •    1 cup dry red wine
    •    1 14-ounce can diced tomatoes
    •    1 8-ounce bottle clam juice
    •    1/2 cup chopped fresh parsley
    •    1 bay leaf
    •    1/2 teaspoon dried oregano
    •    1/4 teaspoon crushed red pepper
    •    1 pound mussels, scrubbed and debearded
    •    1 pound crab legs, cut into 4-inch pieces
    •    1 pound medium shrimp, (30-40 per pound), peeled and deveined
    •    1 pound firm white fish fillet, such as cod, haddock or halibut
    •    1/4 cup chopped fresh basil
    •    Salt & freshly ground pepper, to taste


Preparation

  1.  Heat oil in a heavy soup pot or Dutch oven over medium heat. Add onion and green pepper; cook, stirring, until softened, about 5 minutes. Add garlic and cook until aromatic, about 1 minute. Stir in wine and bring to a boil; cook for 3 minutes, then add tomatoes, clam juice, parsley, bay leaf, oregano and crushed red pepper. Cover, leaving the lid slightly ajar; simmer, stirring occasionally, until the broth is rich and thick, 20 to 30 minutes.
  2. Add mussels, cover and cook for 2 minutes. Remove the mussels with tongs as they open, reserving them in a large bowl. Discard any mussels that do not open. Add crab legs, return to a simmer and cook, uncovered, until the crab is heated through, about 5 minutes. Remove with tongs and reserve along with the mussels. Add shrimp, fish and chopped basil; cover and simmer until the shrimp turns pink and the fish is opaque, 2 to 3 minutes. Discard the bay leaf. Taste and adjust seasonings with salt and pepper. Return the reserved mussels and crab legs to the pot. Reheat briefly and serve.

Nutrition
Per serving : 308 Calories; 7 g Fat; 1 g Sat; 2 g Mono; 151 mg Cholesterol; 10 g Carbohydrates; 45 g Protein; 1 g Fiber; 846 mg Sodium; 715 mg Potassium
1/2 Carbohydrate Serving


Exchanges: 1 vegetable, 6 lean meat, 1 fat

Recipe by Eating Well