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Southwestern Tofu Scramble

:  March/April 2008

Your rating: None Average: 4.2 (70 votes)

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.


READER'S COMMENT:
"Loved this. I'm not a tofu person, but this was just like scrambled eggs! I added some black beans and topped it off with nonfat sour cream. delish! "
Southwestern Tofu Scramble Recipe

Makes: 4 servings, about 3/4 cup each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Healthy weight | High calcium | Gluten free |

View Our Nutrition Guidelines »

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

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Preparation

  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

Per serving: 202 calories; 12 g fat ( 4 g sat , 5 g mono ); 13 mg cholesterol; 12 g carbohydrates; 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).

Carbohydrate Servings: 1

Exchanges: 2 vegetable, 1 1/2 medium fat meat, 1 fat


More From EatingWell

Recipe Categories

Style/Theme
Makeover
Quick (total 30 min. or less)
Vegetarian
Budget
Everyday favorites
Ease of Preparation
Easy
Type of Dish
Main dish, vegetarian
Total Time
30 minutes or less
Ethnic/Regional
Southwest
Servings
4
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Healthy weight
High calcium
Gluten free
Main Ingredient
Vegetarian, soy
Preparation/ Technique
Saute
Meal/Course
Brunch
Dinner

Season
Spring
Summer
Fall
Winter
Publication
March/April 2008
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