Southwestern Tofu Scramble
From: EatingWellCooking crumbled firm tofu in a skillet approximates the fluffy texture of scrambled eggs in this vegetable-studded, vegetarian main dish. Enjoy it for breakfast, lunch or dinner. Serve with steamed corn tortillas, some extra salsa and black beans.
Servings: 4 servings, about 3/4 cup each
Prep: 30 mins
Total: 30 mins
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Ingredients
3 teaspoons canola oil, divided
1 14-ounce package firm water-packed tofu, rinsed and crumbled
1 1/2 teaspoons chili powder
1 teaspoon ground cumin
1/2 teaspoon salt, divided
1 small zucchini, diced
3/4 cup frozen corn, thawed
4 scallions, sliced
1/2 cup shredded Monterey Jack cheese
1/2 cup prepared salsa
1/4 cup chopped fresh cilantro
Directions
1. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium heat. Add tofu, chili powder, cumin and 1/4 teaspoon salt and cook, stirring, until the tofu begins to brown, 4 to 6 minutes. Transfer to a bowl.
2. Add the remaining 1 1/2 teaspoons oil to the pan. Add zucchini, corn, scallions and the remaining 1/4 teaspoon salt. Cook, stirring, until the vegetables are just tender, about 3 minutes. Return the tofu to the pan and cook, stirring, until heated through, about 2 minutes more. Remove from the heat and stir in cheese until just melted. Top each serving with 2 tablespoons salsa and 1 tablespoon cilantro.
Nutrition Facts
Calories 202, Total Fat 12 g, Saturated Fat 4 g, Monounsaturated Fat 5 g, Cholesterol 13 mg, Sodium 501 mg, Carbohydrate 12 g, Fiber 3 g, Protein 13 g, Potassium 422 mg. Daily Values: Vitamin A 15%, Vitamin C 20%, Calcium 35%, Iron 15%. Exchanges: Vegetable 2,Medium-Fat Meat 1.5,Fat 1.
Percent Daily Values are based on a 2,000 calorie diet
Percent Daily Values are based on a 2,000 calorie diet
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