Tofu Scramble with Vegetables
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
In an extra-large nonstick skillet, heat the olive oil over medium-high heat.
Sauté the onion and garlic until fragrant, about 2 minutes.
Add the carrots, mushrooms, zucchini, and pepper and sauté until softened, about 8 minutes.
Crumble the tofu over the vegetables and stir to incorporate. Stir in the turmeric, paprika, salt, and cumin.
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.