Tofu & Vegetable Scramble

Go ahead and modify this quick tofu and vegetable scramble with your number one blend of vegetables and zest. Attempt to utilize veggies that will all cook at similar rate, similar to peppers, green beans and sugar snap peas.

Ingredients

1 ½ teaspoons extra-virgin olive oil
5 ounces extra-firm tofu, drained and cubed
1 cup chopped vegetables, such as zucchini, mushrooms and onions
½ teaspoon spice of choice, such as chili powder or ground cumin
Pinch of ground pepper
⅓ cup canned chickpeas, rinsed
¼ cup pico de gallo or salsa
¼ cup shredded Cheddar cheese, preferably sharp (1 oz.)
1 dash Hot sauce and chopped cilantro to taste

Directions

step1

Heat oil in a huge nonstick skillet over medium-high intensity. Add tofu, vegetables, zest and pepper; cook, blending frequently, until the vegetables are relaxed, 5 to 7 minutes.

step2

Add chickpeas and pico de gallo (or salsa) and intensity through, 1 to 2 minutes.

step3

Eliminate from heat, accumulate the scramble into one segment of the container, top with cheddar and let liquefy off the intensity. Present with hot sauce and cilantro, whenever wanted.

Nutrition Facts

Servings Per Recipe 1
Serving Size 2 3/4 cups
Calories 420
% Daily Value *
Total Carbohydrate 26g 9%
Dietary Fiber 6g 21%
Total Sugars 8g
Protein 27g 54%
Total Fat 26g 33%
Saturated Fat 8g 39%
Cholesterol 28mg 9%
Vitamin A 1202IU 24%
Vitamin C 25mg 27%
Folate 51mcg 13%
Sodium 587mg 26%
Calcium 652mg 50%
Iron 5mg 26%
Magnesium 108mg 26%
Potassium 743mg 16%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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