Vegetarian: Vegetarian Dishes: Tofu Scrambler

As a Recipe Makeover, this tofu dish is an alternative to scrambled eggs.
Per serving: 120 calories and 7g fat.
Saves: 369 calories and 38g fat!

Author: Tofu recipe by Alaine’s Bakery, Tofoolery
Date: February 18, 2013

Serves: 4 person(s)
Yield: 4 x 1/2-cup servings

Preparation Time: 5 mins
Cooking Time: 5 mins

Ingredients:

    Regular scrambled eggs can be high in fat and calories, especially when dining out. This made-over recipe replaces cream and eggs with tofu, adds spices and uses less cooking oil, rendering a tasty vegetarian alternative.
  Recipe Makeover

    12 oz packet of Chinese-style tofu
    2 tsp olive oil or sunflower oil
    1/2 tsp turmeric (for color)
    1/4 tsp curry powder
    1/4 tsp cumin
    1/4 tsp coriander
    1 Tbsp onion powder
    2 Tbsp nutritional yeast
    1/4 tsp black pepper, or to taste
    1/4 tsp sea salt

  Traditional Recipe

    3 eggs
    1 1/2 tsp butter
    2 Tbsp cream
    1/4 tsp salt
    1 pinch black pepper

Directions:

    TOFU SCRAMBLER:

    Open tofu package and drain the water. Heat the lightly oiled skillet. Put the tofu in the heated skillet. With a wooden spatula, break up the tofu and stir.

    Add turmeric, stir, add more as needed to give a golden yellow color. Stir in each of the following: curry powder, cumin, coriander, onion powder, and nutritional yeast. Add salt and pepper; stir. Scramble tofu mixture until done. Serve hot.

Variations:

    For extra flavor and color, add minced green onions and chopped red peppers.

    If available, substitute tofu prepared with calcium sulfate (increases calcium to 592 mg per serving).

    Serving suggestions are not included in the nutritional analysis.

Nutritional Information
(Per Serving)

MakeoverTraditional
Calories:120 cals489 cals
Kilojoules:502 kJ2,047 kJ
Fat7.0 g45.0 g
Carbohydrates4.0 g3.0 g
Protein10.0 g17.0 g
Cholesterol0.0 mg673.0 mg
Sodium159 mg842 mg
Saturated Fat1.0 g17.0 g
Fiber1.0 g0.0 g
Calcium99.0 mg93.0 mg
Total Sugars0.6 g0.1 g

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