Southwestern Tofu Scramble

Southwestern Tofu Scramble

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.

Nutirion Profile: Diabetes Appropriate Gluten Free Diet Healthy Weight High Calcium Low Calorie Low Carb Low Cholesterol

Serves Prep Time Total Time
4 30 min 30 min

Directions

Ingredients

  • 3 teaspoons canola oil, divided
  • 1 14-ounce p firm water-packed tofu, rinsed and crumbled
  • 1 1/2 teaspoons chili powder
  • 1 teaspoon ground cumin
  • 1/2 teaspoon salt, divided
  • 1 small zucchini, diced
  • 3/4 cup frozen corn, thawed
  • 4 scallions, sliced
  • 1/2 cup shredded Monterey Jack cheese
  • 1/2 cup prepared salsa
  • 1/4 cup chopped fresh cilantro

Cooking Instruction

Step 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.

Step 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.


Nutrition

  • Serving: Per serving
  • Calories: 202
  • Carbohydrates: 12g
  • Fat: 12g
  • Protein: 13g
  • Dietary Fiber: 3g
  • Saturated Fat: 4g
  • Monounsaturated Fat: 5g
  • Cholesterol: 13mg
  • Potassium: 422mg
  • Sodium: 501mg
  • Exchanges: 2 vegetable, 1 1/2 medium fat meat, 1 fat
  • Carbohydrate Servings: 1

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