Breakfast 'West Palm Beach''

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A vegan version for "scrambled eggs", served with two slices crispbread.

Preparation : 10 min Cooking : 5 min
430 calories/serving
  • Can be done in advance
  • Very easy
  • Vegan
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Bone-healthy

Ingredients

1 shallots, finely chopped 40 g
4 tsp canola oil 20 mL
2 tsp turmeric 6 g
2 tsp ground cumin 5 g
2 tsp curry powder 6 g
240 g firm regular tofu, crumbled 1 1/4 cup
1 clove garlic, minced
1 tbsp soy sauce 15 mL
ground pepper to taste [optional]
1 pinch salt [optional] 0.2 g
2 cups mixed greens 50 g
4 tsp Classic Vinaigrette 20 mL
4 slices whole grain crispbread 40 g
1 cup blackberries 120 g

Method

  1. Preheat a skillet over medium heat and add the oil, shallot and spices.
  2. Crumble in the tofu using your hands or a fork. Stir until well mixed together with the spicy oil.
  3. Add the garlic, soy sauce. Season with salt and pepper to taste. As soon as the tofu is hot, it's ready.
  4. Meanwhile, wash the mixed greens and blot dry. Put them in a salad bowl. Pour in the >. Add salt and pepper, then toss well.
  5. Put the cooked scrambled tofu onto the mixed greens. Serve with the crispbread and blackberries.

Remarks

If preparing in advance, keep a cup of water to splash into the skillet when reheating, to avoid tofu getting too dry.

Nutrition Facts Table

per 1 serving (260g)

Amount

% Daily Value

Calories

430

Fat

25 g

38 %

Saturated 2.7 g
+ Trans 0.2 g

14 %

Cholesterol

0 mg

Sodium

330 mg

14 %

Carbohydrate

34 g

11 %

Fibre

9 g

37 %

Sugars

5 g

Net Carbs

25 g

Protein

22 g

Vitamin A

18 %

Vitamin C

32 %

Calcium

27 %

Iron

53 %

Claims

This recipe is :
Diet-related health claims  :
Bone-healthy
Free  :
Added Sugar
Excellent source of  :
Calcium, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin E, Vitamin K
Good source of  :
Copper, Vitamin A, Vitamin B6, Vitamin C, Zinc
Source of  :
Omega-3, Omega-6, Pantothenic Acid, Vitamin B1, Vitamin B2

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Fruits 0
Vegetables ½
Meat and Alternatives 2
Fats 4 ½

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