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Scrambled Tofu

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Scrambled Tofu
En Español

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  • Makes: 4 servings

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 3/8 packages tofu (14 ounces)
  • 1 tablespoon butter
  • 2 cups bean sprouts (10 ounces)
  • 2 eggs
  • salt and pepper (optional, to taste)

Directions

1. Drain tofu.

2. In small bowl, dice or mash tofu. For optional ingredients, crush garlic and/or slice watercress, mushrooms, cheese, bell peppers, and green onions.

3. In a pan, melt butter. Add tofu. Add bean sprouts and optional ingredients. Saute over medium heat until lightly browned.

4. Beat eggs and add to tofu mixture. Cook until firm.

5. Sprinkle with salt and pepper to taste.

6. Stir and cook until firm.

Notes

Optional ingredients:

Source:

University of Hawaii at Manoa, Cooperative Extension, Lifeskills in Food Education, Food Skills Cookbook
Food Stamps Nutrition Education Program

Nutrition Information

Serving Size: 1/4 of recipe
Nutrients Amount
Total Calories 169
Total Fat 11 g
Saturated Fat 4 g
Cholesterol 89 mg
Sodium 51 mg
Carbohydrates 6 g
Dietary Fiber 2 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 16 g
Vitamin D 0 mcg
Calcium 298 mg
Iron 3 mg
Potassium 313 mg
N/A - data is not available
Nutrients Amount
Total Calories 169
Total Fat 11 g
Saturated Fat 4 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 3 g
Linoleic Acid 3 g
α-Linolenic Acid 0 g
Omega 3 - EPA 0 mg
Omega 3 - DHA 13 mg
Cholesterol 89 mg
Carbohydrates 6 g
Dietary Fiber 2 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 16 g
Minerals
Calcium 298 mg
Potassium 313 mg
Sodium 51 mg
Copper 396 mcg
Iron 3 mg
Magnesium 65 mg
Phosphorus 240 mg
Selenium 21 mcg
Zinc 2 mg
Vitamins
Vitamin A 60 mcg RAE
Vitamin B6 0 mg
Vitamin B12 0 mcg
Vitamin C 7 mg
Vitamin D 0 mcg
Vitamin E 0 mg
Vitamin K 21 mcg
Folate 68 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 1 mg
Choline 112 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1/2 cups
Protein Foods
2 3/4 ounces

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