Southwestern Tofu Scramble

Southwestern Tofu Scramble

Southwestern Tofu Scramble

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Low Cal, Low Calcium, Low Phosphorus, Low Potassium, Low Sodium, Low Sugar
Total Time: 30 minutes
Servings: 4 servings

Nutrition

Calories:168 kcal
Carbs:7 g
Sodium:360 mg
Potassium:369 mg
Phosphorus:126 mg
Protein:8 g
Fiber:3 g

Equipment

  • 1 Sauté pan
  • 1 Chef knife
  • 1 Cutting Board

Ingredients 

  • 12 oz Extra-firm tofu
  • ½ Onion, diced
  • 1 Red bell pepper, diced
  • 3 cups Kale, rough chopped
  • 1 tsp Garlic powder
  • 1 tsp Cumin, ground
  • ½ tsp Chili powder
  • ½ tsp Turmeric
  • ¼ tsp Salt
  • ½ cup Water
  • 3 tbsp Vegetable oil
  • Pinch Black pepper

Instructions

  • Press tofu. Crumble with a fork and set aside.
    12 oz Extra-firm tofu
  • Add oil to the pan and turn to medium heat. Add red pepper and onion and cook 5 minutes.
    ½ Onion, diced
    1 Red bell pepper, diced
    3 tbsp Vegetable oil
    Pinch Black pepper
  • Add kale and tofu, mix all ingredients together well and cook for an additional 5 minutes.
    3 cups Kale, rough chopped
    12 oz Extra-firm tofu
  • In a small bowl, add water, garlic, cumin, chili powder, turmeric, salt, and pepper.
    1 tsp Garlic powder
    ½ tsp Chili powder
    ½ tsp Turmeric
    ¼ tsp Salt
    ½ cup Water
    1 tsp Cumin, ground
  • Add sauce mixture to the pan and combine well. Cook for additional 5 minutes

Full Nutrition

Nutrition Facts
Southwestern Tofu Scramble
Amount Per Serving (0.25 g)
Calories 168 Calories from Fat 117
% Daily Value*
Fat 13g20%
Saturated Fat 2g13%
Trans Fat 0.1g
Polyunsaturated Fat 7g
Monounsaturated Fat 3g
Sodium 360mg16%
Potassium 369mg11%
Carbohydrates 7g2%
Fiber 3g13%
Sugar 2g2%
Protein 8g16%
Vitamin A 5149IU103%
Vitamin B1 0.1mg7%
Vitamin B2 0.2mg12%
Vitamin B3 1mg5%
Vitamin B5 0.1mg1%
Vitamin B6 0.1mg5%
Vitamin C 52mg63%
Vitamin E 1mg7%
Vitamin K 215µg205%
Calcium 169mg17%
Copper 0.2mg10%
Folate 36µg9%
Iron 2mg11%
Manganese 0.4mg20%
Magnesium 46mg12%
Phosphorus 126mg13%
Selenium 1µg1%
Zinc 1mg7%
* Percent Daily Values are based on a 2000 calorie diet.

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