Scrambled Tofu
Scrambled tofu is a powerful protein packed dish for any meal of the day. Add your favorite veggies for increased flavor and crunch.
- 4 Servings
- Less than $3.00
Scrambled Tofu
Scrambled tofu is a powerful protein packed dish for any meal of the day. Add your favorite veggies for increased flavor and crunch.
- 4 Servings
- Less than $3.00
Ingredients
- 1 package tofu
- 1 tablespoon butter
- 2 cups bean sprouts
- 2 eggs
- salt and pepper
Steps
1
Wash hands with soap and water.
2
Drain tofu.
3
In small bowl, dice or mash tofu. For optional ingredients, crush garlic and/or slice watercress, mushrooms, cheese, bell peppers, and green onions.
4
In a pan, melt butter. Add tofu. Add bean sprouts and optional ingredients. Saute over medium heat until lightly browned.
5
Beat eggs and add to tofu mixture. Cook until firm.
6
Sprinkle with salt and pepper to taste.
7
Stir and cook until firm.
Ingredients
Serving Size: 1/4 of recipe
| Nutrients | Amount |
|---|---|
| Total Calories | 142 |
| Total Fat | 9 g |
| Saturated Fat | 3 g |
| Monounsaturated Fat | 3 g |
| Polyunsaturated Fat | 2 g |
| Linoleic Acid | 2 g |
| α-Linolenic Acid | 0.2 g |
| Omega 3 - EPA | 0 mg |
| Omega 3 - DHA | 13 mg |
| Cholesterol | 89 mg |
| Carbohydrates | 5 g |
| Dietary Fiber | 2 g |
| Total Sugars | 3 g |
| Added Sugars included | 0 g |
| Protein | 12 g |
| Minerals | |
| Calcium | 218 mg |
| Potassium | 255 mg |
| Sodium | 47 mg |
| Copper | 312 mcg |
| Iron | 2 mg |
| Magnesium | 50 mg |
| Phosphorus | 192 mg |
| Selenium | 17 mcg |
| Zinc | 1 mg |
| Vitamins | |
| Vitamin A | 60 mcg RAE |
| Vitamin B6 | 0.2 mg |
| Vitamin B12 | 0.2 mg |
| Vitamin C | 7 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0 mg |
| Vitamin K | 20 mcg |
| Folate | 61 mcg DFE |
| Thiamin | 0.1 mg |
| Riboflavin | 0.2 mg |
| Niacin | 1 mg |
| Choline | 101 mg |
Source:
- University of Hawaii at Manoa Cooperative Extension