Scrambled Tofu
Scrambled tofu is a powerful protein packed dish for any meal of the day. Add your favorite veggies for increased flavor and crunch.
- Yield
- 4 servings
- Serving size
- 1/4 of recipe
- Rating
- 3.85 of 5 (65 ratings)
Food groups
- Protein Foods: 2 ounces
- Vegetables: 1/2 cups
Ingredients
- 1 package tofu (14 ounces)
- 1 tablespoon butter
- 2 cups bean sprouts (10 ounces)
- 2 eggs
- salt and pepper (optional, to taste)
Directions
- Wash hands with soap and water.
- Drain tofu.
- In small bowl, dice or mash tofu.
- For optional ingredients, crush garlic and/or slice watercress, mushrooms, cheese, bell peppers, and green onions.
- In a pan, melt butter.
- Add tofu.
- Add bean sprouts and optional ingredients.
- Saute over medium heat until lightly browned.
- Beat eggs and add to tofu mixture.
- Cook until firm.
- Sprinkle with salt and pepper to taste.
- Stir and cook until firm.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 157.06 |
| Total Fat | 10.67 g |
| Saturated Fat | 3.53 g |
| Monounsaturated Fat | 3 g |
| Polyunsaturated Fat | 3 g |
| Linoleic Acid | 3 g |
| α-Linolenic Acid | 0.3 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 110.38 mg |
| Carbohydrates | 4.09 g |
| Dietary Fiber | 1.8 g |
| Total Sugars | 2.62 g |
| Added Sugars included | 0 g |
| Protein | 14.4 g |
| Calcium | 299 mg |
| Potassium | 230 mg |
| Sodium | 39.31 mg |
| Copper | 0 mg |
| Iron | 3 mg |
| Magnesium | 47 mg |
| Phosphorus | 181 mg |
| Selenium | 21 mg |
| Zinc | 2 mg |
| Vitamin A | 70 mcg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 0.3 mcg |
| Vitamin C | 6 mg |
| Vitamin D | 1 mcg |
| Vitamin E | 0 mg |
| Vitamin K | 18 mcg |
| Folate | 54 mcg |
| Thiamin | 0.1 mg |
| Riboflavin | 0.2 mg |
| Niacin | 1 mg |
| Choline | 124 mg |
Notes
Optional ingredients: garlic, watercress, mushrooms, cheese, bell peppers, green onions, and chop suey mix.
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Source
Recipe by: University of Hawaii at Manoa Cooperative Extension
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/scrambled-tofu. Federal works are public domain in the United States.