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Science Healthnotes

Tofu Scramble

Related recipes: Breakfasts, Dairy-Free, Egg-Free, Garlic, Low-Carb, Low-Sugar, Mushrooms, Onions, Soy, Sweet Pepper, Tomatoes, Vegan, Vegetarian

Hot, savory, and piquant, this scramble will warm your insides.

Preparation facts

Yield: 4 servings

Ingredients

2 Tbs (30mL) oil

1 box tofu, drained

1/8 tsp (0.5g) turmeric (more or less according to taste)

1/2 tsp (2g) garlic powder

1 Tbs (15mL) low-sodium soy sauce

1 cup (200g) fresh mushrooms chopped (optional)

1 green onion, finely chopped (optional)

1 tomato, chopped (optional)

1 bell pepper, finely chopped (optional)

Directions

Heat oil in a skillet. Add veggies and cook until they are tender but crisp. Add tofu, breaking it up into chunks. It may get quite crumbly; this is okay. Add soy sauce, garlic powder, and turmeric. Stir around for a few minutes, until the seasonings are well distributed. Cook over medium heat until the tofu is hot. A few drops of Tabasco or other hot sauce adds a spicy touch. Serve with toast and fruit for a hearty breakfast.

Makes 4 servings.

Nutrition facts

Serving Size 1 serving

Calories 90

Calories from Fat 65 (72%)

% Daily Value*

11%Total Fat 7g

5%Saturated Fat 1g

Polyunsaturated Fat 1g

Monounsaturated Fat 5.1g

0%Cholesterol 0mg

7%Sodium 167mg

6%Potassium 207mg

1%Total Carbohydrate 4g

5%Dietary Fiber 1.2g

Sugars 2g

Sugar Alcohols 0g

6%Protein 3g

* Percent Daily Values are based on a 2,000 calorie diet.

Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.

Learn more about Healthnotes, the company.

Learn more about the authors of Healthnotes.

The information presented in the Food Guide is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires September 2008.

*The information in this newsletter is for educational use only. Do not attempt to self-diagnose or treat any condition. Please consult your healthcare practitioner if you believe you may have any of the signs or symptoms discussed above before using any of the nutrients discussed.

You should also consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you have or suspect you might have a health problem.

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