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Southwestern Tofu Scramble Recipe

Looking for an easy Southwestern Tofu Scramble recipe? Learn how to make Southwestern Tofu Scramble using healthy ingredients.


Submitted by onieliad

Makes 4 servings



Cooking crumbled firm tofu in a skillet approximates the fluffy texture of scrambled eggs in this vegetable-studded, vegetarian main dish. Enjoy it for breakfast, lunch or dinner. Serve with steamed corn tortillas, some extra salsa and black beans.

Recipe Ingredients for Southwestern Tofu Scramble

3 teaspoons canola oil, divided
14 oz tofu, rinsed and crumbled
2 cup zucchini, diced
1 cup frozen corn, thawed
4 scallions, sliced
1/2 cup low fat cheese
1/2 cup prepared salsa

Recipe Directions for Southwestern Tofu Scramble

  1. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium heat.

  2. Add tofu and cook, stirring, until the tofu begins to brown, 4 to 6 minutes. Transfer to a bowl.

  3. Add zucchini, corn, scallions. Cook, stirring, until the vegetables are just tender, about 3 minutes.

  4. 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.

Categories

Breakfast, Brunch, Main Dish

Nutrition Facts
Serving Size 259.4g
Amount Per Serving
Calories
181
Calories from Fat
84
% Daily Value*
Total Fat
9.3g
14%
Saturated Fat
1.8g
9%
Trans Fat
0.0g
Cholesterol
3mg
1%
Sodium
307mg
13%
Potassium
546mg
16%
Total Carbohydrates
14.3g
5%
Dietary Fiber
3.5g
14%
Sugars
4.2g
Protein
14.3g
Vitamin A 9% Vitamin C 27%
Calcium 29% Iron 13%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Very low in cholesterol
  • High in calcium
  • High in manganese
  • High in phosphorus
  • High in selenium
  • High in vitamin C
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