Southwestern Tofu Scramble

From EatingWell: March/April 2008

Cooking crumbled firm tofu in a skillet approximates the fluffy texture of scrambled eggs in this vegetable-studded, vegetarian main dish. Enjoy it for breakfast, lunch or dinner. Serve with steamed corn tortillas, some extra salsa and black beans.



4 servings, about 3/4 cup each
Active Time: 30 minutes
Total Time: 30 minutes



Ingredients

•3 teaspoons canola oil, divided

•1 14-ounce package firm water-packed tofu, 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

•4 scallions, sliced

•1/2 cup shredded Monterey Jack cheese

•1/2 cup prepared salsa

•1/4 cup chopped fresh cilantro

Preparation

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, scallions 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.

Nutrition

Per serving : 202 Calories; 12 g Fat; 4 g Sat; 5 g Mono; 13 mg Cholesterol; 12 g Carbohydrates; 13 g Protein; 3 g Fiber; 501 mg Sodium; 422 mg Potassium



1 Carbohydrate Serving



Exchanges: 2 vegetable, 1 1/2 medium fat meat, 1 fat

Notes: TJ's frozen roasted corn works well here