Scrambled Tofu
Makes 2 1/2 cups (625 mL), enough for 2 to 3 servings
Turmeric adds an appealing yellow colour to this tasty, high-protein dish. It resembles scrambled eggs but is cholesterol-free. For breakfast, serve it with whole-grain toast and juice or a hot beverage. Later in the day, it makes an easy-to-assemble lunch or dinner packed with vitamins and minerals. Add your favourite salsa for extra colour and flavour.
1 pound (454 g) medium-firm tofu
2 teaspoons (10 mL) coconut or olive oil
1 cup (250 mL) sliced mushrooms
1 cup (250 mL) sliced napa cabbage
1/2 cup (125 mL) diced red bell pepper
1 clove garlic, minced
1 teaspoon (5 mL) tamari or soy sauce
1/4 teaspoon (1 mL) ground cumin
Pinch of turmeric
2 tablespoons (30 mL) chopped green onion
1 tablespoon (15 mL) nutritional yeast (optional)
1 tablespoon (15 mL) chopped fresh cilantro or parsley
1/4 teaspoon (1 mL) salt (optional)
Press the tofu for 20 minutes. Discard the liquid. Place tofu in a bowl and mash with a fork. Heat the oil in a large skillet over medium heat. Add the mushrooms, cabbage, bell pepper, and garlic and cook, stirring, for 5 minutes or until the moisture has evaporated. Stir in the tofu, tamari, cumin, and turmeric and cook for 5 minutes, stirring occasionally. Stir in the green onion, yeast, cilantro, and salt. Serve immediately.
Per 1 1/4 cups (310 mL): calories: 243, protein: 23 g, fat: 14 g, carbohydrate: 12 g (5 g from sugar), dietary fibre: 4 g, calcium: 514 mg, iron: 5 mg, magnesium: 102 mg, phosphorus: 396 mg, potassium: 695 mg, sodium: 877 mg, zinc: 3 mg, thiamin: 0.2 mg, riboflavin: 0.4 mg, niacin: 9 mg, vitamin B 6: 0.4 mg, folate: 66 mcg, pantothenic acid: 1.1 mg, vitamin B 12: 0 mcg, vitamin A: 100 mcg, vitamin C: 92 mg, vitamin E: 1 mg, omega-6 fatty acids: 4 g, omega-3 fatty acids: 0.5 g
Percentage of calories from protein 34%, fat 48%, carbohydrate 18%
