Mushroom and Bell Pepper Scrambled Tofu

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30 minutes or fewer

Firm tofu is a good choice for dishes that call for crumbled tofu, like this egg-free scramble. While it makes a wonderful light dinner, it would work equally well for brunch or lunch. Serve with toasted whole-grain or rye toast and some diced ripe tomatoes. Meal Plan: Tiny new potatoes are a splendid accompaniment. Microwave 16 to 20 new potatoes. Start with 10 minutes on high, then test for doneness and microwave for additional time as needed, until just tender. For crisp potatoes, cut in half and sauté quickly in a little soy margarine.

  • SERVINGServings

Ingredients

  • 1 Tbs. vegetable or light olive oil
  • 1 large red bell pepper, cut into short, narrow strips (1 1/4 cups)
  • 1 to 1 1/2 cups sliced cremini mushrooms (3 to 4 oz.)
  • 1 lb. firm tofu, well drained and crumbled
  • 2 to 3 scallions, sliced ( 1/3 cup)
  • 3/4 tsp. salt
  • 1/2 to 1 tsp. mild curry powder
  • 1/4 tsp. freshly ground black pepper

Preparation

  1. In large skillet, heat oil over medium heat. Add bell pepper and mushrooms and cook, stirring occasionally, until tender, 6 to 8 minutes. Increase heat and cook, stirring, until any liquid remaining in pan evaporates. Add tofu, scallions, salt, curry powder and pepper. Reduce heat to medium and cook, stirring often, until heated through, 5 to 7 minutes. Serve hot.

Nutrition Information

  • Serving Size: SERVES 4
  • Calories: 113
  • Carbohydrate Content: 6 g
  • Fat Content: 7 g
  • Fiber Content: 2 g
  • Protein Content: 9 g
  • Saturated Fat Content: 1 g
  • Sodium Content: 442 mg