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Scrambled Tofu With Vegetables

If you like scrambled eggs, you will love scrambled tofu. Scrambled Tofu with Vegetables looks and tastes very similar to traditional scrambled eggs. Tofu is a good source of protein. It is low in fat and contains no cholesterol. For a hearty, healthy breakfast take it with tiger juice.


2 teaspoons margarine 
1 small onion, finely chopped 
1 small carrot, grated 
12 oz (375 g) soft tofu, crumbled 
2 teaspoons reduced-sodium soy sauce 
¼ cup finely chopped parsley 
4 warm slices toasted wholegrain bread, sliced about 1/4 inch (6 mm) thick 
parsley sprigs, for garnish 


Melt the margarine in a large, heavy- bottomed, non-stick saucepan over medium-low heat. Add the onion and carrot and sauté, stirring frequently, until soft, about 5 minutes. 

Add the crumbled tofu and cook gently, stirring and pressing down on the tofu with a wooden spoon, until the tofu is a golden color, about 3 minutes. 

Note: If cholesterol is not a problem, add 2 beaten eggs (or 1 egg plus 1 egg white, beaten together) to the saucepan when adding the tofu and cook as directed until set. The eggs help to bind the ingredients together. 

Stir in the soy sauce and parsley and re- move the saucepan from the heat. 

Place 2 slices of the toast on each warm plate and spoon the tofu mixture over the toast. Garnish with the parsley and serve immediately.

Total Time: 20 Minutes 
Serves 2 

Nutrition Information:
Per Serving
Scrambled Tofu with Vegetables
(Analysis uses monounsaturated margarine): 
334 calories
22g protein; 
14g fat, 39% of calories 
(2.4 g saturated, 7% of calories; 
5.1 g monounsaturated, 14%; 
6.5 g polyunsaturated, 18%)
30 g carbohydrate; 
6.1, g dietary fiber; 
505 mg sodium
6.9 mg iron; 
0 mg cholesterol. 

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