From EatingWell: EatingWell Fast & Flavorful Meatless Meals (2011)
Crumbled soft tofu is often used to make satisfying, egg-free scrambles so it’s a natural for a vegan interpretation of migas, a traditional Tex-Mex dish made with eggs and strips of corn tortillas. In this version, fresh chiles, chipotle and cilantro balance the neutrality of the tofu. Serve with a side of black beans.
Makes: 4 servings
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Low calorie | High fiber | Low cholesterol | Low sodium | High potassium | High calcium | Heart healthy | Healthy weight | Diabetes appropriate | Gluten free |
View Our Nutrition Guidelines »Per serving: 334 calories; 14 g fat ( 2 g sat , 6 g mono ); 0 mg cholesterol; 42 g carbohydrates; 0 g added sugars; 14 g protein; 7 g fiber; 391 mg sodium; 658 mg potassium.
Nutrition Bonus: Folate (60% daily value), Vitamin C (40% dv), Vitamin A (30% dv), Calcium (29% dv), Magnesium (26% dv), Potassium (19% dv), Iron (18% dv).
Carbohydrate Servings: 2 1/2
Exchanges: 2 1/2 starch, 1 vegetable, 1 1/2 high-fat meat