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Nutritional Info
  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 250.0
  • Total Fat: 15.1 g
  • Cholesterol: 12.6 mg
  • Sodium: 231.1 mg
  • Total Carbs: 15.5 g
  • Dietary Fiber: 4.2 g
  • Protein: 18.1 g

View full nutritional breakdown of Southwestern Tofu Scramble calories by ingredient
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Southwestern Tofu Scramble

Submitted by: MOIRALEIGH

Introduction

A tasty scramble just right for breakfast, lunch or dinner. Packed with protein minus the cholesterol! Use whatever veggies you have in the fridge, but I think the zucchini is especially nice. A tasty scramble just right for breakfast, lunch or dinner. Packed with protein minus the cholesterol! Use whatever veggies you have in the fridge, but I think the zucchini is especially nice.
Number of Servings: 4

Ingredients

    3 teaspoons canola oil, divided
    1 14-ounce package firm water-packed tofu, rinsed and crumbled
    1 1/2 teaspoons chili powder
    1 teaspoon ground cumin
    1/2 teaspoon salt, divided
    1 small zucchini, diced
    3/4 cup frozen corn, thawed
    4 scallions, sliced
    1/2 cup shredded Monterey Jack cheese (or a vegan substitute)
    1/2 cup prepared salsa
    1/4 cup chopped fresh cilantro

Directions

Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium heat. Add tofu, chili powder, cumin and 1/4 teaspoon salt and cook, stirring, until the tofu begins to brown, 4 to 6 minutes. Transfer to a bowl.


Add the remaining 1 1/2 teaspoons oil to the pan. Add zucchini, corn, scallions and the remaining 1/4 teaspoon salt. Cook, stirring, until the vegetables are just tender, about 3 minutes. 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.


Makes about 4 servings, 3/4 c. each.

Number of Servings: 4

Recipe submitted by SparkPeople user MOIRALEIGH.






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Member Ratings For This Recipe

  • This sounds good, I'll try it. But be aware, if you are watching your sodium, there is more in this than it says. 1/2 tsp of salt is 1163mg of sodium, and that means 291mg per serving. And I believe chili powder has salt, salsa definately is high sodium, and cheese is high, so be forewarned. - 5/17/08

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  • Sounds good I'll have to try it. - 5/14/08

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  • I made it tomight and I loved it. It was my first time preparing or eating tofu. I used mozarella instead of mj and I used olive oil and a little veggie oil. Had to use what I had. The reason I gave 4 stars is because my hubby didn't like it. He's a meat and potatoes type of guy :) - 5/4/08

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