Tofu Scramble
Firm tofu browned in butter with bean sprouts and a beaten egg — about 226 calories and 22.4 g of protein per serving.
Sodium is calculated without salt added to taste.
Per 1 serving of 2 — 1 plate (1 of 2). Estimated; may vary.
Tofu scramble is a skillet breakfast of diced firm tofu browned in a little butter with bean sprouts, then bound with beaten egg. By the MyPlate figures a serving is about 226 calories with 22.4 g of protein, most of it from the tofu, and it is on the plate in 15 minutes.
Drain the tofu properly before it meets the pan. Press the block between paper towels for a few minutes; wet tofu steams instead of browning and the scramble turns watery. Once it goes in, leave it alone for two minutes before stirring so a crust can form.
The bean sprouts go in late and cook only until they wilt, which keeps some crunch against the soft tofu. Serve on a slice of whole-grain toast or wrapped in a warm tortilla. The scramble reheats acceptably, but the sprouts are best when the dish is fresh.
Ingredients
Amounts below make 2 servings, one serving is 1 plate (1 of 2).
- Tofu (firm)7 oz, drained and diced (198 g)
- Butter (Stick, Unsalted) *1 1/2 teaspoons (7 g)
- Bean sprouts1 cup (142 g)
- Egg (Whole, Raw)1 large, beaten
- Salt and black pepperto taste
Ingredient swaps
Dairy-free
- Butter (Stick, Unsalted) → Soybean Oil 6 g
Per serving with these swaps: 228 kcal · P 22.4 g · C 7.2 g · F 14.2 g · fiber 3.6 g · sodium 48 mg (estimated)
- Press the tofu before dicing; a dry block browns, a wet one steams.
- For a bigger batch, use the whole 14 oz block with 2 eggs and cook the tofu in one layer so it colours evenly.
- Cook until the egg is fully set and refrigerate leftovers within two hours; eat within three days.
- Contains: soy (tofu), eggs, milk (butter).
- Dairy-free: cook in 1 teaspoon of olive oil instead of butter. Plant-based: leave out the egg and add 1/4 teaspoon of turmeric for colour.
Method
- Wash your hands and all surfaces before you start.
- Drain the tofu and press it between paper towels for a few minutes. Dice it into small cubes or mash it.
- Melt the butter in a nonstick skillet over medium heat.
- Add the tofu and cook without stirring for 2 minutes, then stir and brown for 3 to 4 minutes more.
- Add the bean sprouts and cook 2 minutes, until they start to wilt.
- Beat the egg, pour it over the tofu and stir gently until the egg is set with no runny parts.
- Season with salt and pepper and serve hot.
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