I’m pretty sure that tofu’s main purpose in life is to be scrambled–it’s such a novel and delicious way to eat it. For egg-eaters as well as those who shy away from eggs, scrambled tofu is a healthy and filling way to start the day. In this recipe from Eating Well, the fluffy texture of scrambled eggs is achieved with tofu with a spicy mix of vegetables tossed in. Enjoy it for breakfast, lunch or dinner. Serve with steamed corn tortillas, some extra salsa and black beans.
3 teaspoons canola oil, divided
1 14-ounce package firm water-packed tofu, rinsed and crumbled
1 1/2 teaspoons chili powder
1 teaspoon ground cumin
1/2 teaspoon salt, divided
1 small zucchini, diced
3/4 cup corn (thawed if frozen)
4 scallions, sliced
1/2 cup shredded Monterey Jack cheese
1/2 cup salsa
1/4 cup chopped fresh cilantro
1. Heat 1 1/2 teaspoons oil in a large non-stick skillet over medium heat. Add tofu, chili powder, cumin and 1/4 teaspoon salt and cook, stirring, until the tofu begins to brown, 4 to 6 minutes. Transfer to a bowl.
2. Add the remaining 1 1/2 teaspoons oil to the pan. Add zucchini, corn, scallions and the remaining 1/4 teaspoon salt. Cook, stirring, until the vegetables are just tender, about 3 minutes. Return the tofu to the pan and cook, stirring, until heated through, about 2 minutes more. Remove from the heat and stir in cheese until just melted. Top each serving with 2 tablespoons salsa and 1 tablespoon cilantro.
Makes 4 servings, about 3/4 cup each.
Nutrition per serving: 202 calories; 12 g fat (4 g saturated fat, 5g mono unsaturated fat); 13 mg cholesterol; 12 g carbohydrates; 13 g protein; 3 g fiber; 501 mg sodium; 422 mg potassium.
Bonus: Calcium (35% daily value), Vitamin C (20% dv), Iron & Vitamin A (15% dv).
Exchanges: 2 vegetable, 1 1/2 medium fat meat, 1 fat.
Carbohydrate servings: 1.
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