Tofu Scramble

Tofu is a versatile plant protein that adapts to the flavors of most dishes. Due to its texture, soft tofu works best in this dish. Flaxseed is a good vegetarian source of healthy omega-3 fats. For a twist, ingredients such as chopped onion, pepper, tomatoes, or scallions can be sautéed in the same pan before adding the egg mixture.

4 egg whites
4 ounces soft tofu
2 tablespoons grated cheese
1 tablespoon golden flaxseed (optional)

Combine the egg whites and tofu in a blender and pulse briefly for 3 to 5 seconds (be careful not to overblend).

Coat a medium nonstick skillet with cooking spray and place over medium heat. Add egg and tofu blend and scramble for 5 minutes. Top with cheese and flaxseed, if desired.

2 Servings

Nutrition Information per serving: Calories: 83
Fat: 3 g (31% calories from fat)
Protein: 13 g (64% calories from protein)
Carbohydrates (net): 1 g (5% calories from carbohydrates)