Care2 will go offline for site maintenance July 31 at 9pm PST.
START A PETITION 25,136,189 members: the world's largest community for good
START A PETITION
x

Tex-Mex Tofu Scramble

Tex-Mex Tofu Scramble

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.

INGREDIENTS
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.

Visit EatingWell.com for free quick and easy healthy recipe collections!

Read more: All recipes, Entrees, Food, ,

have you shared this story yet?

go ahead, give it a little love

12 comments

+ add your own
8:40AM PDT on May 13, 2012

I added vegan cheese instead.

8:35AM PDT on May 13, 2012

I added red pepper and cheese and it was delisious.

6:04PM PDT on May 11, 2012

I agree, tofu was meant to be scrambled :)

9:35PM PDT on May 25, 2011

Cheers :)

11:15AM PST on Feb 11, 2010

Looks absolutely delicious. Thanks for posting, I am looking for tofu recipes.

8:33AM PST on Nov 4, 2008

This made for a great breakfast! I didn't have any zucchini, so I used peas. It was good, but I think it would be best with zucchini or bell peppers. 1 1/2 tsps of chili powder seemed like too much (I don't like things too spicy) but it was perfect.
Stephen D. - nowhere in this recipe does Melissa claim that it's vegan.

4:07AM PST on Nov 4, 2008

For vegans I'd say just skip the cheese, or use a vegan option. Scrambled tofu is just as yummy without the dairy. Thanks for your comments!

10:48AM PST on Nov 3, 2008

There are so many soy cheeses if you are a vegan. I for one love the pepper jack as well. I use it alot. As far as the recipe, it sounds wonderful. I will give it a try in the morning.

9:25AM PST on Nov 3, 2008

I agree, I am a vegaterian as well but I shop at Bristol Farms here in Pasadena California and they have a whole selection of Tofu Cheeses and I love the "Pepper Jack". Bristol Farms cheeses are mostly imported from Europe or Artisen Cheese makers here in California or other parts of our country and those farms are small and the animals are free range and the cheeses are only the finest quality that you don't find anywhere, Whole Foods doesn't have half the selection of cheese that Bristol Farms has. So form time to time I will try one of those cheeses and I'm never disappointed.

8:38AM PST on Nov 3, 2008

I agree with Stephen D - this is NOT vegan. I see cheese in a recipe and think of all those millions of unlucky & unhappy cows who spend their miserable lives chained to concrete posts in factory farms, pumped full of hormones and antibiotics - YUCK! How anyone can consume cheese and dairy and think they're doing anyone and the Earth any good is beyond me.

add your comment



Disclaimer: The views expressed above are solely those of the author and may not reflect those of
Care2, Inc., its employees or advertisers.

people are talking

Yes. Legalize it. I live in Minnesota; we just passed medical marijuana this year--though it will …

I am Becky Jones by name. Greetings to every one that is reading this testimony. I have been rejecte…

Story idea? Want to blog? Contact the editors!



Select names from your address book   |   Help
   

We hate spam. We do not sell or share the email addresses you provide.