Showing posts with label Tofu Scramblers. Show all posts
Showing posts with label Tofu Scramblers. Show all posts
Wednesday, November 22, 2006
GETTING MORE CREATIVE WITH BREAKFAST
Scrambled tofu
I'm tired of my breakfasts, for the most part. It was never my favorite meal to cook and, lately, I'm ashamed to say, I've had alot of Shredded Wheat! The occasional oatmeal with apples, which used to be my standard.
So, the day before yesterday I decided to challenge myself to make a variety of low-fat vegan breakfasts and post them maybe once a week on this blog. I'd love to hear about your breakfasts, or maybe even start a vegan meme on this theme!
The day before yesterday I had the scrambled tofu pictured above, made with my scrambler mix, green onions, mushrooms, red peppers, and a sprinkle of soy bacon bits, along with a piece of DH's homemade bread.
Here's the tofu scrambler mix recipe:
Printable Recipe:
BRYANNA'S HOMEMADE TOFU SCRAMBLER MIX
This makes enough for 56/ 1/2 cup (4 oz. tofu) servings!
THE MIX:
1 cup nutritional yeast flakes
1/3 cup onion powder
4 tsp curry powder
4 tsp salt
4 tsp turmeric
4 tsp ground cumin
Mix in a DRY blender. Store in a covered jar.
Servings: 56
Yield: 1 and 3/4 cups
Nutrition (per serving): 10.7 calories; 13% calories from fat; 0.2g total fat; 0.0mg cholesterol; 167.6mg sodium; 61.1mg potassium; 1.5g carbohydrates; 0.7g fiber; 0.3g sugar; 0.8g net carbs; 1.3g protein; 0.1 points.
TO MAKE TOFU SCRAMBLERS:
Use 1/2 T. mix for each 4 oz. (about 1/2 c.) firm (regular, NOT silken) mashed tofu, or 1/4 c. mix for each lb.. (Shake or stir mix before measuring.) Use medium-firm tofu or even silken tofu if you like it softer.
Mix it in well and scramble in a nonstick pan, sprayed lightly with oil from a pump-sprayer, until nicely eggy-yellow and the consistency you like, OR, you can cook it, covered, in a sprayed microwave-proof glass dish, sprayed with oil (12-13 oz. takes about 5 minutes).
Servings: 1
Nutrition Facts
Nutrition (per serving, made with 4 oz. reduced-fat extra-firm SILKEN tofu): 53.9 calories; 15% calories from fat; 1.0g total fat; 0.0mg cholesterol; 251.9mg sodium; 127.3mg potassium; 2.7g carbohydrates; 0.7g fiber; 0.7g sugar; 1.9g net carbs; 9.2g protein; 1.0 points.
FOR ULTRA-CREAMY SCRAMBLERS: mix in 1 T. vegan mayonnaise (if you aren't counting calories), or, a couple of T. of soymilk.
**You can add some chopped veggie "Canadian bacon" or "ham", or veggie "bacon" chips or bits (I soak mine in boiling water and then drain, for a more ham-like taste and texture). You can add sauteed or steam-fried onions, green onions, mushrooms, bell peppers, tomatoes, etc., if you like. IN THE MICROWAVE, I just place the chopped veggies in the bottom of the dish, put the tofu on top, and cook as usual, then mix in the veggies.
Scramblers can be used in breakfast burritos (along with some vegan cheeze, such as Tofutti Soya-Cheese, if you like) made with wholewheat flour tortillas, topped with salsa; or to make vegan "Huevos" Rancheros, among other things.
******************************
Yesterday I had an unusual craving for cottage cheese with pineapple!???! So I made my tofu "cottage cheese" from my book "Soyfoods Cooking for a Positive Menopause". Just the ticket with a piece of cinnamon toast! Had it today, too, with a soy cappuccino, 'cause I'm in a hurry to get to town (THE POWER IS GOING TO BE OUT ALL DAY!!!) to go shopping.
Tofu "Cottage Cheese" with pineapple
BRYANNA'S TOFU "COTTAGE CHEESE"
This is delicious with chives and/or chopped vegetables, or with pineapple tidbits.
1 lb medium-firm tofu, mashed coarsely and drained
2/3 cup firm or extra-firm SILKEN tofu
1 Tbs lemon juice
3/4 tsp salt
1/4 tsp sugar or alternate
OPTIONAL:
1/ 14 oz can pineapple tidbits, drained
Sprinkle 1/2 tsp. of the salt on the mashed tofu in a medium bowl. In the food processor mix the silken tofu, remaining salt, sugar and lemon juice until VERY smooth. Scoop into the bowl with the mashed tofu and mix gently. Refrigerate.
Servings: 5
Yield: 2 and 1/2 c.
Nutrition (per 1/2 cup): 86.1 calories; 47% calories from fat; 4.9g total fat; 0.0mg cholesterol; 306.2mg sodium; 157.2mg potassium; 2.7g carbohydrates; 0.3g fiber; 0.6g sugar; 2.4g net carbs; 9.4g protein; 2.1 points.
NUTRITION FACTS WITH 14 OZ. CAN PINEAPPLE TIDBITS (DRAINED) ADDED:
Nutrition (per serving): 133.7 calories; 30% calories from fat; 5.0g total fat; 0.0mg cholesterol; 307.0mg sodium; 255.6mg potassium; 15.1g carbohydrates; 1.3g fiber; 11.9g sugar; 13.8g net carbs; 9.8g protein; 2.8 points.
*********************************
I know, I know-- alot of tofu! Just felt like it this week!
HAPPY THANKSGIVING, USA FRIENDS!
Enjoy!
BRYANNA'S HOMEMADE TOFU SCRAMBLER MIX
This makes enough for 56/ 1/2 cup (4 oz. tofu) servings!
THE MIX:
1 cup nutritional yeast flakes
1/3 cup onion powder
4 tsp curry powder
4 tsp salt
4 tsp turmeric
4 tsp ground cumin
Mix in a DRY blender. Store in a covered jar.
Servings: 56
Yield: 1 and 3/4 cups
Nutrition (per serving): 10.7 calories; 13% calories from fat; 0.2g total fat; 0.0mg cholesterol; 167.6mg sodium; 61.1mg potassium; 1.5g carbohydrates; 0.7g fiber; 0.3g sugar; 0.8g net carbs; 1.3g protein; 0.1 points.
TO MAKE TOFU SCRAMBLERS:
Use 1/2 T. mix for each 4 oz. (about 1/2 c.) firm (regular, NOT silken) mashed tofu, or 1/4 c. mix for each lb.. (Shake or stir mix before measuring.) Use medium-firm tofu or even silken tofu if you like it softer.
Mix it in well and scramble in a nonstick pan, sprayed lightly with oil from a pump-sprayer, until nicely eggy-yellow and the consistency you like, OR, you can cook it, covered, in a sprayed microwave-proof glass dish, sprayed with oil (12-13 oz. takes about 5 minutes).
Servings: 1
Nutrition Facts
Nutrition (per serving, made with 4 oz. reduced-fat extra-firm SILKEN tofu): 53.9 calories; 15% calories from fat; 1.0g total fat; 0.0mg cholesterol; 251.9mg sodium; 127.3mg potassium; 2.7g carbohydrates; 0.7g fiber; 0.7g sugar; 1.9g net carbs; 9.2g protein; 1.0 points.
FOR ULTRA-CREAMY SCRAMBLERS: mix in 1 T. vegan mayonnaise (if you aren't counting calories), or, a couple of T. of soymilk.
**You can add some chopped veggie "Canadian bacon" or "ham", or veggie "bacon" chips or bits (I soak mine in boiling water and then drain, for a more ham-like taste and texture). You can add sauteed or steam-fried onions, green onions, mushrooms, bell peppers, tomatoes, etc., if you like. IN THE MICROWAVE, I just place the chopped veggies in the bottom of the dish, put the tofu on top, and cook as usual, then mix in the veggies.
Scramblers can be used in breakfast burritos (along with some vegan cheeze, such as Tofutti Soya-Cheese, if you like) made with wholewheat flour tortillas, topped with salsa; or to make vegan "Huevos" Rancheros, among other things.
******************************
Yesterday I had an unusual craving for cottage cheese with pineapple!???! So I made my tofu "cottage cheese" from my book "Soyfoods Cooking for a Positive Menopause". Just the ticket with a piece of cinnamon toast! Had it today, too, with a soy cappuccino, 'cause I'm in a hurry to get to town (THE POWER IS GOING TO BE OUT ALL DAY!!!) to go shopping.
Tofu "Cottage Cheese" with pineapple
BRYANNA'S TOFU "COTTAGE CHEESE"
This is delicious with chives and/or chopped vegetables, or with pineapple tidbits.
1 lb medium-firm tofu, mashed coarsely and drained
2/3 cup firm or extra-firm SILKEN tofu
1 Tbs lemon juice
3/4 tsp salt
1/4 tsp sugar or alternate
OPTIONAL:
1/ 14 oz can pineapple tidbits, drained
Sprinkle 1/2 tsp. of the salt on the mashed tofu in a medium bowl. In the food processor mix the silken tofu, remaining salt, sugar and lemon juice until VERY smooth. Scoop into the bowl with the mashed tofu and mix gently. Refrigerate.
Servings: 5
Yield: 2 and 1/2 c.
Nutrition (per 1/2 cup): 86.1 calories; 47% calories from fat; 4.9g total fat; 0.0mg cholesterol; 306.2mg sodium; 157.2mg potassium; 2.7g carbohydrates; 0.3g fiber; 0.6g sugar; 2.4g net carbs; 9.4g protein; 2.1 points.
NUTRITION FACTS WITH 14 OZ. CAN PINEAPPLE TIDBITS (DRAINED) ADDED:
Nutrition (per serving): 133.7 calories; 30% calories from fat; 5.0g total fat; 0.0mg cholesterol; 307.0mg sodium; 255.6mg potassium; 15.1g carbohydrates; 1.3g fiber; 11.9g sugar; 13.8g net carbs; 9.8g protein; 2.8 points.
*********************************
I know, I know-- alot of tofu! Just felt like it this week!
HAPPY THANKSGIVING, USA FRIENDS!
Enjoy!
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