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Nutritional Info
  • Servings Per Recipe: 7
  • Amount Per Serving
  • Calories: 255.0
  • Total Fat: 11.5 g
  • Cholesterol: 17.4 mg
  • Sodium: 890.2 mg
  • Total Carbs: 20.2 g
  • Dietary Fiber: 4.6 g
  • Protein: 19.9 g

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

Submitted by: AMBYRLE

Introduction

Absolutely delicious scrambled tofu and vegetables, great for people who need high-protein breakfasts :) Absolutely delicious scrambled tofu and vegetables, great for people who need high-protein breakfasts :)
Number of Servings: 7

Ingredients

    4 12-oz packages extra firm tofu, cubed
    8 ounces crimini mushrooms, sliced
    3 ounces fresh shiitake mushrooms, sliced
    1/4 c butter (you can sub olive oil if you don't include butter in your diet)
    6 cloves garlic, chopped (i love garlic)
    1 tablespoon dried minced onion, or 1 teaspoon onion powder
    1 teaspoon nutritional yeast
    3 teapoons Spike original all-natural seasoning (they also make a salt-free version, if you prefer)
    2 medium zucchini, diced
    1 can sliced carrots
    1 can quartered artichoke hearts, chopped
    2 10-oz bags fresh spinach or baby spinach
    extra virgin olive oil spray

Directions

This makes a LOT! Even divided up into 7 servings, it's only 255 calories per serving, and it's very filling. I keep this in my fridge and reheat some every morning for a very fast and healthy breakfast! You can also freeze it.

1. Melt the butter in a large pan. I use a large electric wok. Remember, this makes a LOT. Add the garlic and onion and saute. Add the mushrooms and cook till done. Keep cooking off the moisture: don't use the lid.
2. Add the tofu and spray with olive oil. Saute until the tofu is browning, as much as you like, using more olive oil as necessary (the calorie information is based on 5 total seconds of spray). Sprinkle with nutritional yeast and Spike seasoning. Mix it all in. Add the zucchini, carrots, and artichoke hearts. Cook till heated through.
3. Add the baby spinach and cook just till spinach is wilted and thoroughly combined.

Number of Servings: 7

Recipe submitted by SparkPeople user AMBYRLE.






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