Mexi tofu scramble
Tofu loves spice! And you will love this quick and tasty vegetarian scramble for two. It delivers 4½ of your 5-a-day, and is also high in calcium and iron.
Serves: 2
Time to make: 15 mins
Ingredients
- spray oil
- 1 red capsicum, diced
- 1 carrot, diced
- 1 small red onion, diced
- 300g tofu, crumbled
- 3 teaspoons Mexican spice mix
- ½ cup corn kernels
- 2 ripe tomatoes, chopped
- 1 cup baby spinach leaves
- 2 slices toasted grainy bread
- 2 tablespoons grated parmesan or other tasty cheese, to garnish
- ½ cup roughly chopped fresh coriander, to garnish
- 1 red chilli, sliced, to garnish
- Tabasco sauce (optional)
- 1 lime, cut into wedges, to serve
Instructions
1 Spray a pan with oil and set over a medium-high heat. Add capsicum, carrot and red onion to the pan and cook, stirring, for 5 minutes, until softened. Add tofu and stir-fry until the tofu is browned, about 2 minutes. Add spice mix and stir to combine. Add corn, tomatoes and spinach. Stir-fry for 3-4 minutes.
2 Serve tofu scramble on toast, garnished with parmesan, coriander, chilli and Tabasco, if using, with lime wedges on the side.
Nutrition Info (per serve)
-
Calories 504cal
-
Kilojoules 2110kJ
-
Protein 31g
-
Total fat 19g
-
–Saturated fat 4g
-
Carbohydrates 45g
-
–Sugars 20g
-
Dietary fibre 16g
-
Sodium 360mg
-
Calcium 450mg
-
Iron 11mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
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