Southwestern Tofu Scramble
by Healthy_Murph
From EatingWell: http://www.eatingwell.com/recipes/southwestern_tofu_scramble.html
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INGREDIENTS
- 3 teaspoons Canola Oil ; divided
- 14 ounces Tofu ; firm, rinsed and crumbled
- 1 1/2 teaspoons Chili powder
- 1 teaspoon Ground cumin
- 1/2 teaspoon Salt ; divided
- 1 small Zucchini ; diced
- 3/4 cup Frozen corn ; thawed
- 1/2 medium Onion ; sliced
- 1/2 cup Monterey jack cheese ; shredded
- 1/2 cup prepared salsa
- 1/4 cup Cilantro ; chopped
INSTRUCTIONS
1. Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium heat. Add tofu, chili powder, cumin and 1/4 teaspoon salt and cook, stirring, until the tofu begins to brown, 4 to 6 minutes. Transfer to a bowl.
2. Add the remaining 1 1/2 teaspoons oil to the pan. Add zucchini, corn, onion and the remaining 1/4 teaspoon salt. Cook, stirring, until the vegetables are just tender, about 3 minutes. Return the tofu to the pan and cook, stirring, until heated through, about 2 minutes more. Remove from the heat and stir in cheese until just melted. Top each serving with 2 tablespoons salsa and 1 tablespoon cilantro.
NOTES
Serve with steamed corn tortillas, some extra salsa and black beans.
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Nutrition
View line-by-line Nutrition Insights™: Discover which ingredients contribute the calories/sodium/etc.
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| Serving Size: 1 Serving (208g) | ||
| Recipe Makes: 4 Servings | ||
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| Calories: 193 | ||
| Calories from Fat: 105 (54%) | ||
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| Amt Per Serving | % DV | |
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| Total Fat 11.7g | 16 % | |
| Saturated Fat 3.9g | 19 % | |
| Monounsaturated Fat 4.4g | ||
| Polyunsanturated Fat 2.8g | ||
| Cholesterol 14.7mg | 5 % | |
| Sodium 327.9mg | 11 % | |
| Potassium 452.6mg | 12 % | |
| Total Carbohydrate 11.3g | 3 % | |
| Dietary Fiber 1.7g | 7 % | |
| Sugars, other 9.6g | ||
| Protein 12.7g | 18 % | |
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Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition. |
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Calories per serving: 193
Get detailed nutrition information, including item-by-item nutrition insights, so you can see where the calories, carbs, fat, sodium and more come from.
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