14 Tofu Web Premium

SOUTHWESTERN TOFU SCRAMBLE Heart Health Diabetes Weight Loss Gluten Free ACTIVE: 30 MIN TOTAL: 30 MIN 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. 3 teaspoons canola oil, divided 1 14-ounce package firm water-packed tofu, rinsed and crumbled 11/2 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 1. Heat 11/2 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 11/2 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.

SERVES 4: ABOUT 3/4 CUP EACH Per serving: 202 calories; 12 g fat (4 g sat, 5 g mono); 13 mg cholesterol; 12 g carbohydrate; 0 g added sugars; 13 g protein; 3 g fiber; 501 mg sodium; 422 mg potassium. Nutrition bonus: Calcium (35% daily value), Vitamin C (20% dv), Iron & Vitamin A (15% dv). Carbohydrate servings: 1 Exchanges: 2 vegetable, 11/2 medium-fat meat, 1 fat