Sansum Clinic
Decrease (-) Restore Default Increase (+) font size
PrintEmail
Share

 

FacebookIcon.jpg  TwitterIcon.jpg  YouTubeIcon.jpg  InstagramIcon.jpg

 Follow us for healthy tips & info!

Healthy Recipes

Print This Page Print    Email this Recipe to a Friend Email

Tofu Vegetable ScrambleTofu Vegetable Scramble


Prep Time: 10 min
Cook Time: 10 min
(Total time will vary with appliance and setting.)
Level of Difficulty: Easy

Tofu can be the starring player of a meal or it can be disguised in many ways in cuisines of all kinds. Use your imagination with this very versatile and nutritious food.

Makes 4 small or 2 large portions

Ingredients:

1 tablespoon canola oil
1 teaspoon butter
1 box (15 ounces) firm tofu, drained
¼ teaspoon turmeric, or more to taste
1 tablespoon low-sodium soy sauce
1 cup sliced fresh mushrooms (about 6 medium mushrooms)
3 green onions, minced
Freshly ground black pepper
Sprinkle of sweet or hot paprika (optional)
1 teaspoon dry mustard (optional)
Few drops of hot sauce or salsa (optional)



Method:

  1. Heat oil and butter in a skillet. Add mushrooms and onion and cook until tender. Add tofu, crumbling it into small clumps about the size of scrambled egg pieces. Add soy sauce and turmeric. Stir mixture for a few minutes until the color is fairly uniform.
  2. Add green onions and cook over medium heat until the tofu is hot. Add paprika, mustard or hot sauce for a spicy touch.

Serving Suggestions:

  • Add chopped vegetables such as green or red bell peppers, red onions, broccoli, spinach, Swiss chard, bok choy or kale.
  • Add shredded cheese, or some Canadian bacon or turkey sausage.
  • Add tofu to your usual vegetable scramble, using whole eggs, egg whites or an egg substitute
?


Nutrition at a Glance (per serving)
Calories: 150
Total fat: 10g
Total carbohydrate: 4g
Dietary fiber: 2g
Protein: 13g*
*equivalent to 2 oz. meat
 
© 2014 Sansum Clinic