Scrambled Egg with Tofu

2 Reviews
From the EatingWell Kitchen

Even when you are cooking for one, it's worth taking a few minutes to make a hot, protein-rich breakfast. By stretching an egg with a little tofu, you reduce the cholesterol and saturated fat. Try tucking it into a whole-wheat pita pocket for a simple and satisfying breakfast sandwich-and a healthful alternative to fast-food fare.

Ingredients 1 serving

for serving adjustment
Serving size has been adjusted!
Original recipe yields 1 servings
US
Metric
Nutrition per serving may change if servings are adjusted.
  • 1 large egg
  • 1/2 teaspoon dried tarragon
  • Dash of hot sauce, such as
  • Pinch of salt
  • Freshly ground pepper, to taste
  • 1 teaspoon extra-virgin olive oil, or canola oil
  • 2 tablespoons crumbled tofu, (silken or regular)

Preparation

  • Active

  • Ready In

  1. Blend egg, tarragon, hot sauce, salt and pepper in a small bowl with a fork. Heat oil in a small nonstick skillet over medium-low heat. Add tofu and cook, stirring, until warmed through, 20 to 30 seconds. Add egg mixture and stir until the egg is set, but still creamy, 20 to 30 seconds. Serve immediately.

Nutrition information

  • Per serving: 137 calories; 11 g fat(2 g sat); 1 g fiber; 2 g carbohydrates; 9 g protein; 26 mcg folate; 186 mg cholesterol; 0 g sugars; 0 g added sugars; 310 IU vitamin A; 0 mg vitamin C; 39 mg calcium; 1 mg iron; 231 mg sodium; 97 mg potassium
  • Carbohydrate Servings: 0
  • Exchanges: 1 medium-fat meat, 1 fat (mono)

Reviews 2

February 09, 2012
profile image
By: EatingWell User
Easy and fast Not my best experience with tofu but acceptable to include in my lunch menu . i will dress it up with a green salad on the side next time Pros: Easy and fast, inexpensive Cons: egg texture not like the real thing
July 29, 2010
profile image
By: EatingWell User
This is already a great easy and nutritious breakfast. I added some diced tomatoes and some onions and 1/4 tsp black pepper. Tomatoes add some color to the food. Great that you shared this recipe.