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Southwestern Tofu Scramble

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Submitted by happyzhangbo

Your family will never know it’s tofu in this healthy scramble loaded with veggies with lots of taste such to satisfy. Low in cholesterol and fat and this quick and easy to make one pan meal.

YIELD

4 servings

PREP

10 min

COOK

15 min

READY

28 min

Ingredients

3 15
TEASPOONS ML CANOLA OIL
divided
14 404.6
OUNCES ML/G TOFU
package firm water-packed, rinsed and crumbled
1 ½ 7.5
TEASPOONS ML CHILI POWDER
1 5
TEASPOON ML CUMIN
ground
½ 2.5
TEASPOON ML SALT
divided
1 1
SMALL SMALL ZUCCHINI
diced
¾ 177
CUP ML CORN
frozen, thawed
4 4
½ 118
CUP ML MONTEREY JACK CHEESE
shredded
½ 118
CUP ML SALSA
prepared
¼ 59
CUP ML CILANTRO
chopped fresh

Directions

Heat 1½ teaspoons oil in a large nonstick skillet over medium heat.

Add tofu, chili powder, cumin and ¼ teaspoon salt and cook, stirring, until the tofu begins to brown, 4 to 6 minutes. Transfer to a bowl.

Add the remaining 1½ teaspoons oil to the pan.

Add zucchini, corn, scallions and the remaining ¼ 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.

* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 162g (5.7 oz)
Amount per Serving
Calories 200 58% from fat
 % Daily Value *
Total Fat 13g 20%
Saturated Fat 4g 19%
Trans Fat 0g
Cholesterol 13mg 4%
Sodium 494mg 21%
Total Carbohydrate 4g 4%
Dietary Fiber 3g 13%
Sugars g
Protein 27g
Vitamin A 15% Vitamin C 18%
Calcium 49% Iron 14%
* based on a 2,000 calorie diet How is this calculated?
Low Cholesterol, Trans-fat Free, Good source of fiber
 
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