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Scrambled Tofu

Scrambled Tofu

65 Ratings
65 Ratings
Recipe Image
MyPlate Kitchen
Makes: 4 servings
Total Cost: $$$$

Scrambled tofu is a powerful protein packed dish for any meal of the day. Add your favorite veggies for increased flavor and crunch.

Ingredients

  • 1 package tofu (14 ounces)
  • 1 tablespoon butter
  • 2 cups bean sprouts (10 ounces)
  • 2 eggs
  • salt and pepper (optional, to taste)

Directions

  1. Wash hands with soap and water.
  2. Drain tofu.
  3. In small bowl, dice or mash tofu. For optional ingredients, crush garlic and/or slice watercress, mushrooms, cheese, bell peppers, and green onions.
  4. In a pan, melt butter. Add tofu. Add bean sprouts and optional ingredients. Saute over medium heat until lightly browned.
  5. Beat eggs and add to tofu mixture. Cook until firm.
  6. Sprinkle with salt and pepper to taste.
  7. Stir and cook until firm.

Notes

Optional ingredients: garlic, watercress, mushrooms, cheese, bell peppers, green onions, and chop suey mix.

Learn more about:

Source:

University of Hawaii at Manoa Cooperative Extension

Nutrition Information

Serving Size: 1/4 of recipe
Nutrients Amount
Total Calories 142
Total Fat 9 g
Saturated Fat 3 g
Cholesterol 89 mg
Sodium 47 mg
Carbohydrates 5 g
Dietary Fiber 2 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 12 g
Vitamin D 0 mcg
Calcium 218 mg
Iron 2 mg
Potassium 255 mg

N/A will display when nutrient data is unavailable

Please note: nutrient values are subject to change as data is updated

Nutrients Amount
Total Calories 142
Total Fat 9 g
Saturated Fat 3 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 2 g
Linoleic Acid 2 g
α-Linolenic Acid 0.2 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 13 mg
Cholesterol 89 mg
Carbohydrates 5 g
Dietary Fiber 2 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 12 g
Minerals
Calcium 218 mg
Potassium 255 mg
Sodium 47 mg
Copper 312 mcg
Iron 2 mg
Magnesium 50 mg
Phosphorus 192 mg
Selenium 17 mcg
Zinc 1 mg
Vitamins
Vitamin A 60 mcg RAE
Vitamin B6 0.2 mg
Vitamin B12 0.2 mg
Vitamin C 7 mg
Vitamin D 0 mcg
Vitamin E 0 mg
Vitamin K 20 mcg
Folate 61 mcg DFE
Thiamin 0.1 mg
Riboflavin 0.2 mg
Niacin 1 mg
Choline 101 mg

Nutrients will display if the data is available

Please note: nutrient values are subject to change as data is updated

MyPlate Food Groups

Vegetables 1/2 cups
Protein Foods 2 ounces

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MyPlate.gov is based on the Dietary Guidelines for Americans, 2020-2025