Southwestern Tofu Scramble
From EatingWell: 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.
- 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
- 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.
- 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.
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
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- Ease of Preparation
- Type of Dish
- Main dish, vegetarian
- Total Time
- 30 minutes or less
- Main Ingredient
- Vegetarian, soy
- Preparation/ Technique
- March/April 2008