Tofu Zucchini Scramble

Tofu Zucchini Scramble

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tofu-scramble

Makes 4 1-cup servings

This quick scramble makes a delicious breakfast. Serve it with English muffins, warm tortillas, or toasted French bread.

tofu-scramble-1

  • 1/2 cup water
  • 1 onion, chopped
  • 2 garlic cloves, minced
  • 2 medium zucchini, finely diced (about 2 cups)
  • 1/2 pound firm tofu, diced
  • 1 teaspoon chili powder
  • 1 - 2 tablespoons reduced-sodium soy sauce
  • 1/2 cup salsa (optional)
  • English muffins, warm tortillas, or toasted French bread for serving

tofu-scramble-2

Heat 1/2 cup of water in a large nonstick skillet. Add onion and garlic. Cook over high heat, stirring often, until soft, about 5 minutes.

tofu-scramble-3
Add zucchini, tofu, and chili powder. Reduce heat and cook, stirring often, until zucchini is tender, about 5 minutes. Add a small amount of additional water if necessary to prevent sticking.

Stir in soy sauce. Top with salsa, if using. Serve with English muffins, warm tortillas, or toasted French bread.

Per 1-cup serving:

  • Calories: 70
  • Fat: 2.6 g
  • Saturated Fat: 0.5 g
  • Calories from Fat: 33.1%
  • Cholesterol: 0 mg
  • Protein: 5.9 g
  • Carbohydrates: 7.8 g
  • Sugar: 2.9 g
  • Fiber: 2.3 g
  • Sodium: 150 mg
  • Calcium: 136 mg
  • Iron: 1.5 mg
  • Vitamin C: 6.1 mg
  • Beta-Carotene: 496 mcg
  • Vitamin E: 0.3 mg

Source: Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.