Breakfast Scramble

Makes 4 1-cup servings

Enjoy the benefits of soy with this tofu breakfast. It's delicious with toast and Apple Chutney.

2 teaspoons olive oil or toasted sesame oil
1 small onion, chopped
2 cups sliced mushrooms
1 pound firm tofu, cut into 1/2-inch cubes
1 ¹/₂ teaspoons curry powder
2 tablespoons reduced-sodium soy sauce

Heat oil in a large non-stick skillet, then sauté onion and mushrooms over high heat, stirring often, until onion is soft, about 5 minutes.

Add tofu, curry powder, and soy sauce. Continue cooking another 5 minutes.

Variation: For a more elaborate scramble, add additional chopped vegetables such as carrots, celery, bell peppers, or green onions.

Per 1-cup serving

• Calories: 119
• Fat: 7.2 g
• Saturated Fat: 1.3 g
• Calories from Fat: 54.5%
• Cholesterol: 0 mg
• Protein: 10.5 g
• Carbohydrates: 5.9 g
• Sugar: 1.2 g
• Fiber: 2.1 g
• Sodium: 281 mg
• Calcium: 238 mg
• Iron: 2.7 mg
• Vitamin C: 2.1 mg
• Beta Carotene: 5 mcg
• Vitamin E: 0.5 mg

Source: Healthy Eating for Life for Women by Kristine Kieswer; recipe by Jennifer Raymond, M.S., R.D.