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.

Makes 4 servings, about 3/4 cup each

ACTIVE TIME: 30 minutes

TOTAL TIME: 30 minutes

EASE OF PREPARATION: Easy

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

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: Per serving: 202 calories; 12 g fat (4 g sat, 5 g mono); 13 mg cholesterol; 12 g carbohydrate; 13 g protein; 3 g fiber; 501 mg sodium; 422 mg potassium.
Nutrition bonus: Calcium (35% daily value), Vitamin C (20% dv), Iron & Vitamin A (15% dv).
1 Carbohydrate Serving
Exchanges: 2 vegetable, 1 1/2 medium fat meat, 1 fat

Quick and easy recipe, taste great. I added extra mushrooms and red peppers and reduced the salt.

Kathy

Delicious. Used chipotle spice to add some smoky undertones to the dish.

Jae, San Diego, CA

My husband had a stent placed in his heart this last week. I need to cook low fat, no salt, low cholesterol diet from now on. I was at a loss for recipes and ideas until I found your web site. Each time I open it I get excited about our new way of life cooking. Thank you.

Phyllis Hernandez, Yucaipa, CA

I have been searching for a really good tofu recipe. This is the best I have found, or I'm finally getting used to tofu.

Mary, MS

This was really excellent! I found this recipe and wanted to try right away. So made some substitutions according to what was available in kitchen...butternut squash in place of zucchini, 4 cheese-Mexican blend cheese and added mushrooms. This will become a regular in our house.

Pamela, Lawrence, KS

I forgot to mention...I added about 1 cup of black beans also.

Pamela, Lawrence, KS

Looking for a way to use the summer zucchini? This is the recipe for you. I used extra in this dish, plus havarti cheese in place of the monterey jack. It was excellent. It's a new weeknight favorite

teacooking, Boston, MA

Loved it. Very versatile and the leftovers reheated for lunch were almost better than the original meal! I did cook the zucchini, corn, and onions in vegetable brother rather than oil.

Erin, Fredericksburg, VA