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Southwestern Tofu Scramble

 

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Southwestern Tofu Scramble
 

 

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Recipe

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.

Times

  • Prep Time : 15 min min
  • Cook Time : 10 min
  • Ready Time : 25 min

Servings

4

Ingredients

  • 3 teaspoons canola oil, divided
  • 1-14- ounce package 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

Directions

  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.
  3. 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.

Tips

Per serving: 202 calories; 12 g fat (4 g saturated fat, 5 g mono unsaturated fat); 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).

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

Contributed by: EatingWell.com

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