Scrambled Tofu

1 Reviews
100% would make this recipe again

A vegan version for "scrambled eggs".

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Preparation : 10 min Cooking : 5 min
250 calories/serving

Ingredients

1 shallots, finely chopped 1.5 oz
4 tsp canola oil 0.7 fl.oz
2 tsp turmeric 0.3 oz
2 tsp ground cumin 0.2 oz
2 tsp curry powder 0.3 oz
8.2 oz firm regular tofu, crumbled 1 1/4 cup
1 clove garlic, minced
1 tbsp wheat-free soy sauce 0.5 fl.oz
ground pepper to taste [optional]
1 pinch salt [optional]

Method

  1. Preheat a skillet over medium heat then add the oil, shallot, and spices.
  2. Crumble in the tofu using your hands or a fork. Stir until well mixed together with the spicy oil.
  3. Stir in the garlic and soy sauce. Season with salt and pepper to taste.
  4. As soon as the tofu is hot, it's ready.

Observations

If preparing in advance, keep a cup of water to splash into the skillet when reheating, to avoid tofu getting too dry.

Nutrition Facts Table

per 1 serving (160 g)

Amount

% Daily Value

Calories

250

Fat

16 g

25 %

Saturated 1.7 g
+ Trans 0.1 g

9 %

Cholesterol

0 mg

Sodium

280 mg

12 %

Carbohydrate

11 g

4 %

Fibre

2 g

9 %

Sugars

1 g

Net Carbs

9 g

Protein

18 g

Vitamin A

3 %

Vitamin C

6 %

Calcium

21 %

Iron

43 %
More info

Claims

This recipe is :
Diet-related health claims  :
Bone-healthy, Heart-healthy
Excellent source of  :
Iron, Magnesium, Manganese, Selenium
Good source of  :
Calcium, Copper, Folacin, Niacin, Phosphorus, Potassium, Vitamin B6, Vitamin E, Zinc
Source of  :
Fibre, Omega-3, Omega-6, Vitamin B1, Vitamin B2, Vitamin K
Low  :
Saturated Fat
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Vegetables ½
Meat and Alternatives 2
Fats 3
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

1 Reviews (1 with rating only) 100% would make this recipe again

My Notes

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This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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