717 lines
29 KiB
HTML
717 lines
29 KiB
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<span>Tofu Scramble</span>
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</div>
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</div>
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<span class="page-url print-only">URL of this page: https://medlineplus.gov/recipes/tofu-scramble/</span>
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<div class="page-info">
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<div class="page-title">
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<a name="start" id="start"></a>
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<h1>Tofu Scramble</h1>
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</div>
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<div class="page-actions"></div>
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<noscript><span class="js-disabled-message">To use the sharing features on this page, please enable JavaScript.</span></noscript>
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</div>
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<div class="main">
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<section><div class="recipe-info"><p>
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<strong>Prep time:</strong> 10 minutes <br>
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<strong>Cook time:</strong> 10 minutes <br>
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<strong>Total time:</strong> 20 minutes <br>
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<strong>Number of Servings:</strong> 5
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</p></div>
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</section>
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<section><div class="mp-content"></div>
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</section>
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<section><div class="mp-content"><h3>Ingredients</h3>
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<ul class="bulletlist">
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<li>14 ounces extra firm tofu</li>
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<li>1 cup onion, chopped</li>
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<li>1 cup bell pepper, chopped (any color)</li>
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<li>1 teaspoon oil</li>
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<li>10 ounces frozen chopped spinach, thawed/drained</li>
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<li>1 teaspoon garlic powder or 4 garlic cloves, minced</li>
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<li>1/2 teaspoon salt</li>
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<li>1/2 teaspoon pepper</li>
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<li>1 ounce (1/4 cup) cheddar cheese</li>
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</ul></div>
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</section>
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<section><div class="mp-content"><h3>Directions</h3>
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<ol>
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<li>Drain and press tofu to remove extra liquid. Crumble; set aside.</li>
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<li>In a medium skillet over medium heat, sauté onion and bell pepper in oil until tender, 5-7 minutes.</li>
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<li>Add spinach, garlic, salt and pepper. Stir to combine.</li>
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<li>Add tofu; cook and stir until heated through. Sprinkle cheese over the top. Serve hot.</li>
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<li>Refrigerate leftovers within 2 hours.</li>
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</ol>
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<p><strong><em>Notes:</em></strong></p>
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<ul class="bulletlist">
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<li>More spice? Try cumin or chili powder. Add other veggies.</li>
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</ul></div>
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</section>
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<section><div class="fh-recipe">
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<p><strong>Find more delicious recipes from FoodHero.org</strong>
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<br><br>
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<a href="https://foodhero.org/recipes/healthy-recipes" target="TheNewWin"><img src="https://medlineplus.gov/images/recipe_fh_logo.png" class="scale-with-grid" style="padding-right:30px" alt="Food Hero"></a>
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<a href="https://www.foodhero.org/sites/foodhero-prod/files/health-tools/cookbook.pdf" target="TheNewWin"><img src="https://medlineplus.gov/images/Englishcookbook_New.jpg" class="scale-with-grid" alt="Be A Food Hero Cookbook"></a>
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</section>
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</div>
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<div class="side">
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<aside>
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<section><div class="side-section">
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<div class="mp-img">
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<img class="scale-with-grid" src="https://medlineplus.gov/images/recipe_tofuscramble.jpg" alt="Tofu Scramble">
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</div>
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</div></section>
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<section><div class="side-section">
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<div class="mp-nutrition">
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<div class="section-header">
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<h2>Nutrition Information</h2>
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||
</div>
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||
<div class="section-body">
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||
<!-- <div class="facts-title">Nutrition Facts</div> -->
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<span>5 servings per container</span>
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<div class="facts-serving-size fact-row">
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<span class="fact-left"><strong>Serving size</strong></span>
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<span class="fact-right"><strong>1 cup (206g)</strong></span>
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</div>
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<div class="">
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<span class="facts-per-serving">Amount Per Serving</span>
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<div class="fact-row fact-calories">
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<span class="fact-left"><strong>Calories</strong></span>
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<span class="fact-right"><strong>140</strong></span>
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</div>
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</div><!--.facts_box-->
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<div class="facts-box facts-main">
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<span class="fact-dv">% Daily Value*</span>
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<div class="fact-row">
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<span class="fact-left"><strong>Total Fat</strong> 7g</span>
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<span class="fact-right"><strong>9%</strong></span>
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</div>
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<div class="fact-row sub-row">
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<span class="fact-left">Saturated Fat 1.5g</span>
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<span class="fact-right"><strong>8%</strong></span>
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</div>
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<div class="fact-row sub-row">
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<span><em>Trans</em> Fat 0g</span>
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</div>
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<div class="fact-row">
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<span class="fact-left"><strong>Cholesterol</strong> 5mg</span>
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<span class="fact-right"><strong>2%</strong></span>
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</div>
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<div class="fact-row">
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<span class="fact-left"><strong>Sodium</strong> 320mg</span>
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<span class="fact-right"><strong>14%</strong></span>
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</div>
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<div class="fact-row">
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<span class="fact-left"><strong>Total Carbohydrate</strong> 10g</span>
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<span class="fact-right"><strong>4%</strong></span>
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</div>
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<div class="fact-row sub-row">
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<span class="fact-left">Dietary Fiber 3g</span>
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<span class="fact-right"><strong>11%</strong></span>
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</div>
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<div class="fact-row sub-row">
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<span class="fact-left">Total Sugars 3g</span>
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</div>
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||
|
||
|
||
<div class="fact-row sub-row2">
|
||
<span class="fact-left">Includes 0g Added Sugars</span>
|
||
<span class="fact-right"><strong>0%</strong></span>
|
||
</div>
|
||
|
||
|
||
<div class="fact-row">
|
||
<span class="fact-left"><strong>Protein</strong> 11g</span>
|
||
|
||
</div>
|
||
|
||
|
||
</div><!--.facts_box-->
|
||
<div class="facts-box facts-nutri">
|
||
|
||
<div class="fact-row">
|
||
<span class="fact-left">Vitamin A 398mcg</span>
|
||
<span class="fact-right"><strong>44%</strong></span>
|
||
</div>
|
||
|
||
|
||
<div class="fact-row">
|
||
<span class="fact-left">Vitamin C 44mg</span>
|
||
<span class="fact-right"><strong>48%</strong></span>
|
||
</div>
|
||
|
||
|
||
<div class="fact-row">
|
||
<span class="fact-left">Vitamin D 0mcg</span>
|
||
<span class="fact-right"><strong>0%</strong></span>
|
||
</div>
|
||
|
||
|
||
<div class="fact-row">
|
||
<span class="fact-left">Calcium 224mg</span>
|
||
<span class="fact-right"><strong>15%</strong></span>
|
||
</div>
|
||
|
||
|
||
<div class="fact-row">
|
||
<span class="fact-left">Iron 2mg</span>
|
||
<span class="fact-right"><strong>10%</strong></span>
|
||
</div>
|
||
|
||
|
||
<div class="fact-row">
|
||
<span class="fact-left">Potassium 321mg</span>
|
||
<span class="fact-right"><strong>6%</strong></span>
|
||
</div>
|
||
|
||
|
||
</div><!--.facts_box-->
|
||
<div class="facts-desc">
|
||
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
|
||
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|
||
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|
||
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|
||
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|
||
|
||
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||
|
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<div class="date">
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<span id="lastupdate">Last updated June 10, 2021</span>
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<script type='application/ld+json'>{
|
||
"@context":"https://schema.org/",
|
||
"@type":"Recipe",
|
||
"name":"Tofu Scramble",
|
||
"image":[
|
||
"https://medlineplus.gov/images/recipe_tofuscramble.jpg",
|
||
"https://medlineplus.gov/images/recipe_tofuscramble_fb.jpg"
|
||
],
|
||
"author":{
|
||
"@type":"Organization",
|
||
"name":"Food Hero"
|
||
},
|
||
"datePublished":"2020-06-25",
|
||
"description":"This Tofu Scramble recipe is a great alternative to scrambled eggs. It's a vegetarian breakfast loaded with onion, peppers, and spinach and topped with cheese.",
|
||
"prepTime":"PT10M",
|
||
"cookTime":"PT10M",
|
||
"totalTime":"PT20M",
|
||
"keywords":"tofu,onion,bell pepper,spinach,garlic,cheddar cheese",
|
||
"recipeYield":"5 servings",
|
||
"recipeCategory":"Breakfast",
|
||
"recipeCuisine":"American",
|
||
"nutrition":{
|
||
"@type":"NutritionInformation",
|
||
"servingSize":"1 cup (206 grams)",
|
||
"calories":"140 calories",
|
||
"fatContent":"7 grams",
|
||
"saturatedFatContent":"1.5 grams",
|
||
"cholesterolContent":"5 milligrams",
|
||
"sodiumContent":"320 milligrams",
|
||
"fiberContent":"3 grams",
|
||
"proteinContent":"11 grams",
|
||
"carbohydrateContent":"10 grams"
|
||
},
|
||
"recipeIngredient":[
|
||
"14 ounces extra firm tofu",
|
||
"1 cup onion, chopped",
|
||
"1 cup bell pepper, chopped (any color)",
|
||
"1 teaspoon oil",
|
||
"10 ounces frozen chopped spinach, thawed/drained",
|
||
"1 teaspoon garlic powder or 4 garlic cloves, minced",
|
||
"1/2 teaspoon salt",
|
||
"1/2 teaspoon pepper",
|
||
"1 ounce (1/4 cup) cheddar cheese"
|
||
],
|
||
"recipeInstructions":[
|
||
{
|
||
"@type":"HowToStep",
|
||
"text":"Drain and press tofu to remove extra liquid. Crumble; set aside."
|
||
},
|
||
{
|
||
"@type":"HowToStep",
|
||
"text":"In a medium skillet over medium heat, sauté onion and bell pepper in oil until tender, 5-7 minutes."
|
||
},
|
||
{
|
||
"@type":"HowToStep",
|
||
"text":"Add spinach, garlic, salt and pepper. Stir to combine."
|
||
},
|
||
{
|
||
"@type":"HowToStep",
|
||
"text":"Add tofu; cook and stir until heated through. Sprinkle cheese over the top. Serve hot."
|
||
},
|
||
{
|
||
"@type":"HowToStep",
|
||
"text":"Refrigerate leftovers within 2 hours."
|
||
}
|
||
],
|
||
"aggregateRating":[
|
||
{
|
||
"@type": "AggregateRating",
|
||
"ratingValue": "4.71",
|
||
"ratingCount": "14"
|
||
}
|
||
]
|
||
}</script>
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|
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</body>
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|