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Scrambled Tofu

This nutritious golden scramble is good with toasted English Muffins. You can also wrap it in a whole-wheat tortilla for a delicious breakfast burrito.

2 teaspoons toasted sesame oil
1/4 cup finely chopped onion
1/2 pound firm tofu, crumbled
1/4 teaspoon garlic granules
1/4 teaspoon turmeric
1/4 teaspoon ground cumin
1/8 teaspoon black pepper
2 teaspoons soy sauce

Heat oil in a non-stick skillet. Add onion and cook over medium heat, stirring often, for 3 minutes. Add tofu, garlic, turmeric, cumin, black pepper, and soy sauce. Cook, stirring gently, for 3 to 5 minutes.

Per 1/2-cup serving

  • Calories: 133
  • Fat: 9.4 g
  • Saturated Fat: 1.7 g
  • Calories from Fat: 63.4%
  • Cholesterol: 0 mg
  • Protein: 10 g
  • Carbohydrates: 4.7 g
  • Sugar: 1.1 g
  • Fiber: 1.5 g
  • Sodium: 314 mg
  • Calcium: 236 mg
  • Iron: 2.3 mg
  • Vitamin C: 1.3 mg
  • Beta Carotene: 2 mcg
  • Vitamin E: 0.1 mg

Source: Healthy Eating for Life for Children by Amy Lanou, Ph.D.; recipe by Jennifer Raymond, M.S., R.D.