This one is great for those mornings on the go & it’s family friendly !  It’s a wrap with all kinds of potential combinations!

Prep Time: 30  minutes sitting time for tofu, prep time 5 minutes

Cooking Time: 5 minutes

Ingredients:

• 454 gram block of firm silken tofu
• 1/2 tsp ground tumeric
• 1/4 tsp sea salt
• 1/4 tsp ground black pepper
• 2 tbsp vegetable broth
• 1/2 medium onion, chopped
• 2 garlic cloves, minced
• 1/2 cup red pepper diced
• 1/2 cup chopped tomatoes

Directions:

1. Remove excess water from the tofu by placing between 2 plates, the bottom plate having a layer of 4 paper towels sitting directly under the tofu.   Use  a can of vegetables on top of the tofu between plates and let sit to remove excess water for at least 30 minutes .  ( I do this the night before and simply leave in the fridge overnight)

2. Heat the vegetable broth in a medium skillet. Add the onion, garlic, red pepper and saute until lightly cooked.  Remove from the heat and add the tomatoes.

3. Crumble the tofu into the skillet and sprinkle with tumeric, salt and pepper.  Cook on medium heat until hot throughout.

Note leftover scramble will keep in the fridge for up to 2 day and can easily be reheated.

The possibilities for tofu scramble are endless! Try a  adding curry for a curried tofu scramble with spinach . Wrap in a flour tortilla ( you can get healthy brown rice wraps in the health food section of your grocery store)  for an easy breakfast burrito.

Enjoy!

Nutritional:

Nutrition Facts Per serving:

Tofu Scramble: 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.

Health Tip:

Tofu provides a lean source of protein , is low -fat, cholesterol free.   Turmeric has a peppery, warm  flavor and a mild fragrance slightly reminiscent of orange and ginger, and while it is best known as one of the ingredients used to make curry, it also gives ballpark mustard its bright yellow color. Curcumin is thought to be the primary pharmacological agent in turmeric and is known for it’s  anti-inflammatory effects.

Print PDF