Southwestern Tofu Scramble

Southwestern Tofu Scramble

17 Reviews
From: EatingWell Magazine, March/April 2008

Cooking crumbled firm tofu in a skillet approximates the fluffy texture of scrambled eggs in this vegetable-studded, vegetarian main dish. Enjoy it for breakfast, lunch or dinner. Serve with steamed corn tortillas, some extra salsa and black beans.

Ingredients 4 servings

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  • 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 frozen corn, thawed
  • 4 scallions, sliced
  • 1/2 cup shredded Monterey Jack cheese
  • 1/2 cup prepared salsa
  • 1/4 cup chopped fresh cilantro

Preparation

  • Active

  • Ready In

  1. Heat 1 1/2 teaspoons oil in a large nonstick 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.

Nutrition information

  • Serving size: 3/4 cup
  • Per serving: 202 calories; 12 g fat(4 g sat); 3 g fiber; 12 g carbohydrates; 13 g protein; 50 mcg folate; 13 mg cholesterol; 4 g sugars; 0 g added sugars; 728 IU vitamin A; 13 mg vitamin C; 326 mg calcium; 2 mg iron; 509 mg sodium; 421 mg potassium
  • Nutrition Bonus: Nutrition bonus: Calcium (35% daily value), Vitamin C (20% dv), Iron & Vitamin A (15% dv)
  • Carbohydrate Servings: 1
  • Exchanges: 2 vegetable, 1 1/2 medium fat meat, 1 fat

Reviews 17

March 19, 2015
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By: EatingWell User
This is a great dish. Even my husband loves it, which was surprising. He's Japanese, so he usually doesn't appreciate me doing strange things with tofu.
September 21, 2014
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By: aprilkling
Tempeh Substitution Success We're tofu haters in our house. The texture is disgusting to me, no matter the firmness. I was easily able to substitute tempeh and follow the recipe exactly, with fantastic results. Served it with tortillas. YUM! May event use it to fill enchiladas some time. So good! Pros: flavorful, crowd-pleaser, great breakfast or lunch
January 28, 2014
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By: EatingWell User
This was so tasty! It definitely had the texture of scrambled eggs. We ate it wrapped in whole wheat tortillas. I think I will try it with different veggies as well, like red peppers and spinach. A very easy meal after a long day. Loved it!
June 30, 2013
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By: deb8117
Yum! This is a wonderful dish. I have made it two Sunday mornings in a row as my fancy breakfast. I used vegan cheese and a some diced avocado on top. It's definitely a keeper.
September 09, 2012
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By: EatingWell User
Delish! LOVED IT! I added black beans, green and red peppers, some paprika and looots of chili powder. Served with salsa and nonfat plain greek yogurt. Definitely going to be a regular! :)
May 31, 2012
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By: EatingWell User
Super Yummy Tasty!! I made this ala Vegan for my Family this evening and it was a big hit! I just subbed vegan pepper jack cheese and added in some garlic and red onion. We will defiantly be having this again and again and again. Pros: Easy and Yummy! Cons: None
October 21, 2011
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By: psb
Colorful & Tasty...eat with the eyes, then the mouth! I make this over & over again...we love it! I use butternut squash in place of zuchinni & add black beans.
September 16, 2011
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By: macooper13
Surprisingly awesome My husband and I have never eaten tofu before so we were quite nervous about this dish- but we were very pleasantly surprised with just how good this was! The texture was perfect - I sustitued a red bell pepper in place of the zucchini and I used 1/2 ancho chili powder and 1/2 cayenne instead of all chili and I used 1/2 corriander and 1/2 cumin- YUMMMMM!
June 14, 2011
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By: chandvakil
yum! yummy. i loved this and will probably make this one again.