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
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|
1 1/2 tsp butter
2 Tbsp cream
1/4 tsp salt
1 pinch black pepper
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.
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.
|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|