Zucchini Scramble
Makes 4 1-cup servings
This quick scramble makes a delicious breakfast. Serve it with English muffins, warm tortillas, or toasted French bread.
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
tablespoon
reduced-sodium soy sauce
1/2
cup
salsa
(optional)
1
English muffins, warm tortillas, or toasted French bread for serving
Heat 1/2 cup of water in a large non-stick skillet. Add onion and garlic. Cook over high heat, stirring often, until soft, about 5 minutes.
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.
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