Recipes for Specific Health Condition Healthy Diabetic Recipes Diabetic Breakfast Recipes Diabetic Egg Breakfast Recipes Scrambled Egg with Tofu 4.5 (2) 2 Reviews 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. By Patsy Jamieson Patsy Jamieson Patsy Jamieson is a culinary professional and published author with over three decades' experience in recipe publishing. She has a long history with EatingWell, where she has served as food editor, test kitchen director, food stylist and recipe editor. Prior to joining EatingWell, she was the test kitchen manager for Canadian Living. EatingWell's Editorial Guidelines Updated on April 11, 2023 Reviewed by Dietitian Victoria Seaver, M.S., RD Reviewed by Dietitian Victoria Seaver, M.S., RD Instagram Twitter Victoria Seaver is a registered dietitian and Associate Editorial Director for EatingWell.com. She completed her undergraduate degree in nutrition, dietetics and food science and her masters degree and dietetic internship at the University of Vermont. Victoria has been a part of the EatingWell.com team since 2015. EatingWell's Editorial Guidelines Print Rate It Share Share Tweet Pin Email Photo: Ana Cadena Cook Time: 5 mins Total Time: 5 mins Servings: 1 Yield: 1 serving Nutrition Profile: Dairy-Free Diabetes Appropriate Gluten-Free Heart Healthy Low Added Sugars Low Carbohydrate Low Sodium Low-Calorie Vegetarian Jump to Nutrition Facts Ingredients 1 large egg ½ teaspoon dried tarragon Dash of hot sauce Pinch of salt Freshly ground pepper, to taste 1 teaspoon extra-virgin olive oil, or canola oil 2 tablespoons crumbled tofu, (silken or regular) Directions 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. Rate it Print Nutrition Facts (per serving) 137 Calories 11g Fat 2g Carbs 9g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 1 Calories 137 % Daily Value * Total Carbohydrate 2g 1% Dietary Fiber 1g 2% Total Sugars 0g Protein 9g 17% Total Fat 11g 13% Saturated Fat 2g 11% Cholesterol 186mg 62% Vitamin A 310IU 6% Vitamin C 0mg 0% Folate 26mcg 6% Sodium 231mg 10% Calcium 39mg 3% Iron 1mg 7% Magnesium 9mg 2% Potassium 97mg 2% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved