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Scrambled Egg with Tofu

The EatingWell Diabetes Cookbook (2005)

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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.



READER'S COMMENT:
"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. "
Scrambled Egg with Tofu Recipe

Makes: 1 serving

Active Time:

Total Time:

Ingredients

  • 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

  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

Per serving: 140 calories; 11 g fat (2 g sat, 6 g mono); 212 mg cholesterol; 2 g carbohydrates; 0 g added sugars; 9 g protein; 1 g fiber; 230 mg sodium; 93 mg potassium.

Nutrition Bonus: Selenium (23% daily value).

Exchanges: 1 medium-fat meat. 1 fat (mono)


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Recipe Categories

Servings
1
Main Ingredient
Eggs
Vegetarian, soy
Preparation/ Technique
Saute
Meal/Course
Breakfast
Type of Dish
Main dish, vegetarian
Ethnic/Regional
American
Ease of Preparation
Easy
Total Time
15 minutes or less

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