Breakfast meal that fits all diets

FIT Staff
Jan 14, 2014

Here is a breakfast recipe that checks many boxes when it comes to different diets.

It will work for persons with diabetes; it’s low in cholesterol, gluten free,  low in calories to aid with weight loss and works for vegetarians.

The combination of all the vegetables, beans and the tofu makes it packed in protein and fiber. This also could easily be used as a filling to make tacos.

Southwestern Tofu Scramble

Yield: 4 servings, about 3/4 cup each

3 teaspoons canola oil, divided
1 14-ounce package firm water-packed tofu, rinsed and crumbled
1 1/2 teaspoons chili powder
1 teaspoon ground cumin
1/2 cup diced onion
1/2 cup diced bell pepper
1 cup black beans
1/2 teaspoon salt, divided
1 small zucchini, diced
3/4 cup frozen corn, thawed
4 scallions, sliced
1/2 cup shredded Monterey Jack cheese
1/2 cup prepared salsa
1/4 cup chopped fresh cilantro

Heat 1 1/2 teaspoons oil in a large nonstick skillet over medium heat. Add tofu, chili powder, cumin and 1/4 teaspoon salt and cook, stirring, until the tofu begins to brown, 4 to 6 minutes. Transfer to a bowl.


Add the remaining 1 1/2 teaspoons oil to the pan. Add zucchini, corn, scallions, onions, peppers and black beans and the remaining 1/4 teaspoon salt.


Cook, stirring until the vegetables are just tender, about 3 minutes.


Return the tofu to the pan and cook, stirring, until heated through, about 2 minutes more. Remove from the heat and stir in cheese until just melted. Top each serving with 2 tablespoons salsa and 1 tablespoon cilantro.


Nutritional Information (per serving):

Calories: 202

Fat: 12 g

Protein: 13 g

Carbohydrates: 12 g

Cholesterol: 13 mg

Protein: 13 g

Fiber: 5g

Sodium: 500 mg

Potassium: 422 mg