Diabetes Recipes

Tofu Scramble

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Tofu Scramble
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Nutrition Facts

Makes: 6 Serving(s)


Amount Per Serving


Calories: 170


Total Fat: 9g


Saturated Fat: 1.5g


Cholesterol: 0mg


Sodium: 230mg


Total Carbohyrdates: 12g


Dietary Fiber: 4g


Sugars: 4g


Protein: 14g


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About

Make this for: Breakfast

This Recipe Makes: 6 Serving(s)

Summary

Tofu is a good alternative to eggs for breakfast.

What you'll need

  • 1 lb firm tofu
  • 2 tbsp. spelt flour (or any type of non wheat flour)
  • 1 tbsp. olive oil, for suateing
  • 4 1/2 cup chopped mixed vegetables (for example, zucchini, yellow squash, carrots, onions, and garlic)
  • 1 tsp. onion powder
  • 1 tsp. paprika
  • 2 tsp. garlic powder
  • 1/2 tsp. sea salt
  • 1/2 tsp. tumeric
  • 1 tsp. curry powder
  • 1 dash black pepper to taste
  • 1 dash cayenne if tolerated
  • 1/2 cup filtered water

Instructions

  • Step 1
    Drain tofu of extra moisture and cut into slabs.
  • Step 2
    Mix spices and flour together in a small bowl.
  • Step 3
    If using garlic and onions, saute them together in a large skillet over medium heat until they are soft. Add other vegetables, and continue sauteing until they are partially cooked.
  • Step 4
    Add tofu by crumbling it into pieces to resemble scrambled eggs. Add spice/flour mixture and water.
  • Step 5
    Saute a little longer until vegetables are cooked to your liking. (make sure to cook flour long enough to eliminate the taste of raw starch-about 2 minutes). Serve immediately.
  • Step 6
    SUBSTITUTIONS: Use any vegetables you want; this is a good way to clean out your crisper drawer of small amounts of leftover raw veggies. For a time-saving measure, quadruple the seasoning and flour mixture, and store the extra in a small jar for the next few times you make the recipe.

Diabetic Exchanges

  • Non-Starchy Vegetables: 2 1/2
  • Fat: 1
  • Meat/Meat Substitutes: Lean: 1 1/2