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Vegetarian: Vegetarian Dishes: Tofu Scrambler
This Recipe Makeover is an alternative to scrambled eggs.
Author: Tofu recipe by Alaine’s Bakery, Tofoolery
Date: August 07, 2009
Serves: 4 person(s)
Preparation Time: 5 mins
Cooking Time: 5 mins
Ingredients:
Regular scrambled eggs can be high in fat and calories, especially when dining out. This makeover recipe replaces cream and eggs with tofu, spices and less cooking oil, rendering a tasty vegetarian alternative. | Recipe Makeover |
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12 oz packet of Chinese-style tofu
2 tsp olive oil or sunflower oil
1/2 tsp tumeric (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, or to taste
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| Traditional Recipe |
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3 eggs
1 1/2 tsp butter
2 Tbsp cream
1/4 tsp salt
1 pinch black pepper
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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 tumeric, stir, add more as needed to give a golden yellow color. Stir in each of the following: curry powder, cumin, coriander, onion powder, nutritional yeast. Add salt and pepper to taste; stir.
Scramble tofu mixture until done. Serve hot.
Variations:
Add minced green onions and chopped red peppers for extra flavor, if desired.
If available, substitute tofu prepared with calcium sulfate (increases calcium to 592 mg per serving).
Nutritional Information
(Per Serving)
| Makeover | Traditional |
| Calories: | 120 cals | 489 cals |
| Kilojoules: | 502 kJ | 2,047 kJ |
| Fat | 7.0 g | 45.0 g |
| Carbohydrates | 4.0 g | 3.0 g |
| Protein | 10.0 g | 17.0 g |
| Cholesterol | 0.0 mg | 673.0 mg |
| Sodium | 159 mg | 842 mg |
| Saturated Fat | 1.0 g | 17.0 g |
| Fiber | 1.0 g | 0.0 g |
| Calcium | 99.0 mg | 93.0 mg |
| Total Sugars | 0.6 g | 0.1 g |
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