Breakfast Scramble
Makes 4 1-cup servings
Enjoy the benefits of soy with this tofu breakfast. It’s delicious with toast andApple Chutney.
- 2 teaspoons olive oil or toasted sesame oil
- 1 small onion, chopped
- 2 cups sliced mushrooms
- 1 pound firm tofu, cut into 1/2-inch cubes
- 1 1/2 teaspoons curry powder
- 2 tablespoons reduced-sodium soy sauce
Heat oil in a large non-stick skillet, then sauté onion and mushrooms over high heat, stirring often, until onion is soft, about 5 minutes.
Add tofu, curry powder, and soy sauce. Continue cooking another 5 minutes.
Variation: For a more elaborate scramble, add additional chopped vegetables such as carrots, celery, bell peppers, or green onions.
Per 1-cup serving
- Calories: 119
- Fat: 7.2 g
- Saturated Fat: 1.3 g
- Calories from Fat: 54.5%
- Cholesterol: 0 mg
- Protein: 10.5 g
- Carbohydrates: 5.9 g
- Sugar: 1.2 g
- Fiber: 2.1 g
- Sodium: 281 mg
- Calcium: 238 mg
- Iron: 2.7 mg
- Vitamin C: 2.1 mg
- Beta Carotene: 5 mcg
- Vitamin E: 0.5 mg
Source: Healthy Eating for Life for Women by Kristine Kieswer; recipe by Jennifer Raymond, M.S., R.D.
