Southwestern Tofu Scramble

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Southwestern Tofu Scramble

WebMD Recipe from EatingWell.com

Cooking crumbled firm tofu in a skillet approximates the fluffy texture of

scrambled eggs in this vegetable-studded, vegetarian main dish. Enjoy it for

breakfast, lunch or dinner. Serve with steamed corn tortillas, some extra salsa

and black beans.

Servings: 4

Yield: 4 servings, about 3/4 cup each

Total Time: 30

Prep Time: 30

Recipe Ingredients:

1. 3 teaspoons canola oil, divided

2. 1 14-ounce package firm water-packed tofu, rinsed and crumbled

3. 1 1/2 teaspoons chili powder

4. 1 teaspoon ground cumin

5. 1/2 teaspoon salt, divided

6. 1 small zucchini, diced

7. 3/4 cup frozen corn, thawed

8. 4 scallions, sliced

9. 1/2 cup shredded Monterey Jack cheese

10. 1/2 cup prepared salsa

11. 1/4 cup chopped fresh cilantro

Recipe Steps:

1. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium heat.

Add tofu, chili powder, cumin and 1/4 teaspoon salt and cook, stirring, until

the tofu begins to brown, 4 to 6 minutes. Transfer to a bowl.

2. Add the remaining 1 1/2 teaspoons oil to the pan. Add zucchini, corn,

scallions and the remaining 1/4 teaspoon salt. Cook, stirring, until the

vegetables are just tender, about 3 minutes. Return the tofu to the pan and

cook, stirring, until heated through, about 2 minutes more. Remove from the heat

and stir in cheese until just melted. Top each serving with 2 tablespoons salsa

and 1 tablespoon cilantro.

Recipe Nutrition:

Per serving: 202 calories; 12 g fat (4 g sat, 5 g mono ); 13 mg cholesterol; 12

g carbohydrates; 13 g protein; 3 g fiber; 501 mg sodium; 422 mg potassium.

Nutrition Bonus: Calcium (35% daily value), Vitamin C (20% dv), Iron & Vitamin A

(15% dv).

Carbohydrate Servings: 1

Exchanges:2 vegetable, 1 1/2 medium fat meat, 1 fat

Special Health Considerations:

Healthy Weight - High Calcium - Low Cholesterol - Low Carb - Low Calorie -

Diabetes Appropriate - Gluten Free Diet

See More Nutrition Guidelines

Recipe Categories:

Courses

Breakfast

Dinner

Lunch

Brunch

Cuisines

Southwestern

American

Degree of Difficulty

Easy

Seasons & Occasions

Summer

Spring

Winter

Fall

Main Ingredients

Cheese

Soy/Tofu

Techniques

Quick

Saute

Dish Type

Main Dish

For more recipes go to EatingWell.com

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