Tofu Scramble with Vegetables - dummies

By Erin Palinski-Wade, Tara Gidus, Kristina LaRue

Tofu scramble is a very versatile recipe, so if you have other veggies on hand, throw them in! This dish is easy, quick, and colorful — great for breakfast, lunch, or dinner. The crumbled tofu is an easy way to include added protein and calcium to a flat-belly diet; serve scrambled tofu with whole-grain nutty seed bread to provide a full meal’s worth of nutrition.

Prep time: 10 minutes

Cook time: 10 minutes

Yield: 4 servings

1 teaspoon olive oil

1/2 red onion, diced

1 clove garlic, minced

1/2 cup carrot sticks

1/2 cup sliced mushrooms

1/2 medium zucchini, chopped

1/2 red bell pepper, diced

12 ounces lite, firm, low-calorie tofu, drained

1/2 teaspoon turmeric

1/2 teaspoon paprika

1/4 teaspoon kosher salt

1/4 teaspoon cumin

1 cup rainbow chard

  1. In an extra-large nonstick skillet, heat the olive oil over medium-high heat.

  2. Sauté the onion and garlic until fragrant, about 2 minutes.

  3. Add the carrots, mushrooms, zucchini, and pepper and sauté until softened, about 8 minutes.

  4. Crumble the tofu over the vegetables and stir to incorporate. Stir in the turmeric, paprika, salt, and cumin.

  5. Stir in the rainbow chard and serve.

Per serving: Calories 61 (From Fat 18); Fat 2g (Saturated 0g); Cholesterol 0mg; Sodium 249mg; Carbohydrate 5g (Dietary Fiber 1g); Protein 6g.