Healthy Dinner Recipes Low-Calorie Dinner Recipes Quick & Easy Low-Calorie Dinner Recipes Quick & Easy Low-Calorie 20-Minute Dinner Recipes Tofu Crumbles 4.5 (2) 2 Reviews Crumbled extra-firm tofu is a great stand-in for ground beef for a meatless meal. This vegan substitute is perfect in lasagna, tacos, soup and more. We boost the flavor with garlic powder, paprika and tamari, but feel free to add your own flavorings. By Hilary Meyer Hilary Meyer Instagram Hilary Meyer is a freelance recipe developer, tester and content creator. She has a bachelor's degree in anthropology from the University of Colorado at Boulder and a Culinary Arts degree from the New England Culinary Institute. Hilary started working in the EatingWell test kitchen in 2006 before becoming an editor. She left for New York City in 2014, but eventually returned home to Vermont where she belongs. EatingWell's Editorial Guidelines Updated on February 8, 2023 Reviewed by Dietitian Emily Lachtrupp, M.S., RD Reviewed by Dietitian Emily Lachtrupp, M.S., RD Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston. EatingWell's Editorial Guidelines Print Rate It Share Share Tweet Pin Email Prep Time: 15 mins Total Time: 15 mins Servings: 4 Yield: 4 servings Nutrition Profile: Dairy-Free Egg Free Low Carbohydrate Low-Calorie Nut-Free Vegan Vegetarian Jump to Nutrition Facts Ingredients 1 (16 ounce) package extra-firm tofu, drained, crumbled and patted dry 2 tablespoons tamari ½ teaspoon garlic powder ½ teaspoon paprika 1 tablespoon extra-virgin olive oil Directions Combine tofu, tamari, garlic powder and paprika in a medium bowl. Heat oil in a large nonstick skillet over medium-high heat. Add the tofu mixture and cook, stirring occasionally, until the tofu is nicely browned, 8 to 10 minutes. To make ahead Refrigerate for up to 2 days. Rate it Print Nutrition Facts (per serving) 152 Calories 9g Fat 4g Carbs 13g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Calories 152 % Daily Value * Total Carbohydrate 4g 1% Dietary Fiber 2g 6% Total Sugars 1g Protein 13g 25% Total Fat 9g 12% Saturated Fat 1g 7% Vitamin A 184IU 4% Folate 0mcg 0% Sodium 500mg 22% Calcium 98mg 8% Iron 2mg 12% Magnesium 1mg 0% Potassium 11mg 0% 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