Southwestern Tofu Scramble

4.2 (81)
Southwestern Tofu Scramble

Cooking 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.

Yield: 4 servings, about 3/4 cup each
Active Time: 30
Total Time: 30

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

Preparation

  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

Nutrition Per Serving

calories 202
fat 12 g (4 g sat, 5 g mono)
cholesterol 13 mg
carbohydrates 12 g
protein 13 g
fiber 3 g
sodium 501 mg
potassium 422 mg

Nutrition Bonus Calcium (35% daily value), Vitamin C (20% dv), Iron & Vitamin A (15% dv).

Carbohydrate Serving 1

Exchanges 2 vegetable, 1 1/2 medium fat meat, 1 fat

From EatingWell March/April 2008