Wednesday, March 23, 2016

Spinach and Mushroom Tofu Scramble

Yum
A few weeks back I posted one of my family's favorite ways to eat tofu. This is another version on that basic scrambled tofu recipe that adds spinach and mushrooms for a healthy and filling breakfast.

Spinach and Mushroom Tofu Scramble


Ingredients:

1 block extra firm tofu, drained

1 tsp coconut oil
1/2 onion, diced
3 cloves garlic, minced

8 oz fresh button mushrooms, cleaned, stemmed and sliced
dash of salt

1/2 tsp turmeric
1/2 tsp cumin
1 tbsp nutritional yeast

1/4 cup water or vegetable broth
2 tbsp soy sauce

2 cups fresh spinach, washed, stemmed, and chopped

Directions:

Drain the tofu and set it aside. Heat the coconut oil in a non-stick frying pan over medium-low. Add the diced onions and cook down until the onions have begun to soften and turn translucent. Next, add the garlic and let it cook for a minute or two more.

Next, add the sliced mushrooms to the pan, sprinkle them with a little salt and increase the heat to medium-high. Stir frequently until the mushrooms begin to soften and release their juices.

Now it is time to add the seasonings, I like to add them in with the onion, garlic, and mushrooms so sprinkle the turmeric, cumin, and nutritional yeast into the pan and stir to distribute, then add the water or broth and soy sauce and mix again.

Finally, crumble the tofu into the pan and stir to coat with the seasonings. I just crumble it with my hands, but you can use a spoon, too. Add the chopped spinach and stir. Once the tofu and spinach are heated through, it is ready to serve.

For 4 servings. Nutritional information from caloriecount.about.com.

Nutrition Facts
Serving Size 215 g
Amount Per Serving
Calories 
121
Calories from Fat 
52
% Daily Value*
Total Fat 
5.8g
9%
Saturated Fat 
1.9g
10%
Trans Fat 
0.0g
Cholesterol 
0mg
0%
Sodium 
529mg
22%
Potassium 
542mg
15%
Total Carbohydrates 
8.2g
3%
Dietary Fiber 
2.9g
12%
Sugars 
2.4g
Protein 
12.7g
Vitamin A 28%Vitamin C 13%
Calcium 23%Iron 26%
Nutrition Grade A
* Based on a 2000 calorie diet

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