Breakfast Scramble
This is a low-fat, cholesterol-free way to enjoy scrambled “eggs.” Using tofu instead of eggs provides healthful plant protein. Turmeric gives the scramble an appealing golden color.
Ingredients
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Meal/Course
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Main Ingredient
Cooking Method
Difficulty
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Serves 6
1 pound low-fat tofu
1 tsp dried parsley flakes, lightly crumbled
1/2 tsp ground turmeric
1/4 tsp salt
1/4 tsp ground black pepper
2 T vegetable broth
1/2 medium onion, chopped
2 garlic cloves, minced
1 green bell pepper, diced
1 red bell pepper, diced
1 potato, diced and steamed (optional)
1/2 lb meat-free sausage, cooked (optional)*
1/2 tsp cajun seasoning or cayenne pepper (optional)
1 T oregano (optional)
Methods/steps
Press the block of tofu between two plates to remove excess liquid. Place a few paper towels between the tofu and the bottom plate, and put a can of vegetables or a similar weight on the top plate. Replace the paper towels with fresh ones as they become saturated. Press the tofu for at least 30 minutes or up to 2 hours; the longer you press it, the firmer it will become.
Heat the vegetable broth in a skillet. Cook the onion and garlic over medium heat until they are tender. Combine the parsley, turmeric, salt, and pepper in a small dish. Add the bell peppers and cook and stir until they are tender.
Crumble the tofu into the skillet and mash it with a fork until it is in small pieces, then sprinkle with the parsley mixture. Cook and stir over medium heat for 8-10 minutes. Add the soy sausage and cook until warmed.
Stored in a covered container in the refrigerator, leftover Breakfast Scramble will keep for up to 2 days.
PER SERVING: 86 calories; 3.5 g fat; 0.5 g saturated fat; 40.8% calories from fat; 0 mg cholesterol;6.9 g protein; 8.7 g carbohydrate; 3.2 g sugar; 3.3 g fiber; 122 mg sodium; 51 mg calcium; 2.4 mg iron; 49.4 mg vitamin C; 608 mcg beta-carotene; 0.6 mg vitamin E
Heat the vegetable broth in a skillet. Cook the onion and garlic over medium heat until they are tender. Combine the parsley, turmeric, salt, and pepper in a small dish. Add the bell peppers and cook and stir until they are tender.
Crumble the tofu into the skillet and mash it with a fork until it is in small pieces, then sprinkle with the parsley mixture. Cook and stir over medium heat for 8-10 minutes. Add the soy sausage and cook until warmed.
Stored in a covered container in the refrigerator, leftover Breakfast Scramble will keep for up to 2 days.
PER SERVING: 86 calories; 3.5 g fat; 0.5 g saturated fat; 40.8% calories from fat; 0 mg cholesterol;6.9 g protein; 8.7 g carbohydrate; 3.2 g sugar; 3.3 g fiber; 122 mg sodium; 51 mg calcium; 2.4 mg iron; 49.4 mg vitamin C; 608 mcg beta-carotene; 0.6 mg vitamin E
Additional Tips
*For a gluten free Scramble, use gluten-free meat-free sausage - check the label carefully.
To view all of the current Food for Life Cooking and Nutrition Class locations, please visit:
http://www.cancerproject.org/classes
http://www.cancerproject.org/classes
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