Quick Tofu Scramble ~*Recipe ReDux*~

23 Aug

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I am a member of a community of health and dietitian bloggers called The Recipe Redux. The Latin “redux” means to revisit or reinvent, and the aim of The Recipe Redux is to reinvent the idea of healthy eating with a taste-first approach.

On the 21st and 22nd of each month, members of this community receive a unique recipe challenge. This month’s challenge is: Rise and Shine with a Savory Breakfast. Show us a healthy take on eating a protein-packed savory or dinner-inspired dish for breakfast. 

If I make myself breakfast on a weekday,  I usually tend to lean toward my sweeter go-to’s like oatmeal, yogurt, or nut butter on toast with fruit. I like eggs and avocados and bagels, but sometimes those foods feel like more ‘work’ before I even get to work.

So for this month, I am bringing back an old savory favorite, the tofu scramble. I like tofu scramble because I can make it for dinner and eat the rest the next morning with leftover dinner sides (i.e. rice and beans and veg as pictured above), fresh fruit, and/or or toast.

After pressing out some of the water from the tofu, which can take 15 to 20 minutes, the main cooking time for the scramble is only about 5 minutes.

This yellow looking spice mix makes the tofu look egg-like. The spice mix here includes turmeric, cumin, chili powder, and fresh garlic, with some nutritional yeast for color and additional protein and B vitamins.

Not into this particular spice ‘blend?’ Try stirring in leftover pesto or marinara sauce instead.

I’m not really re-inventing the wheel with this recipe, but just reminding myself, and you, too, that tofu scramble is pretty tasty, pretty healthy (maybe even too much so for some people, but don’t knock it ’til you try it) and can definitely be a part of a weekday (or weekend) breakfast rotation.

Quick Tofu Scramble

recipe adapted from a few sources, including Minimalist Baker and I Love Vegan

serves 2-3

Ingredients:

1 14-oz package firm tofu

1/2 tablespoon olive oil

1 garlic clove, pressed (can also use 1/2 teaspoon garlic powder)

1 1/2 tablespoons nutritional yeast

1 1/2 tablespoons water

1/4 teaspoon cumin

1/4 teaspoon chili powder

1/4 teaspoon turmeric

1/8 teaspoon each salt and black pepper, plus more to taste

1/4 teaspoon chopped chili in adobo (optional)

Directions:

Drain the tofu and wrap in a clean dish towel and place a heavy pan on top. Let the tofu sit for about 15 minutes to drain off as much excess water as you can.

Heat olive oil over medium high heat in a large pan. Crumble the pressed tofu into the pan in large or small chunks depending on your preference. Cook, stirring often, for about 2 minutes.

Mix together the pressed garlic clove, nutritional yeast, water, spices, salt, and optional chili in adobo sauce and add all at once to the tofu in the pan.

Stir for another 30 seconds to 1 minute, until everything is heated through and fragrant. Taste and adjust seasonings as needed.

Approximate Nutritional Information: 

If serves 2: 

Total Calories: 185; Total Fat 12 g; Saturated Fat 2 g; Cholesterol 0 mg; Sodium 198 mg; Carbohydrate 5 g; Dietary Fiber 3 g; Protein: 18 g

If serves 3: 

Total Calories: 125; Total Fat 8 g; Saturated Fat 1 g; Cholesterol 0 mg; Sodium 132 mg; Carbohydrate 3 g; Dietary Fiber 2 g; Protein: 12 g

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