3 Fat Chicks on a Diet Weight Loss Community  

Go Back   3 Fat Chicks on a Diet Weight Loss Community > Diet Central > South Beach Diet > South Beach Recipes > Breakfast Ideas - Phase 1

scrambled tofu

Reply
 
Thread Tools
Old 09-17-2010, 07:48 AM   #1
chubby punk
 
LaurenBelle's Avatar
 
Join Date: Oct 2008
Location: Melbourne, Australia
Posts: 95

S/C/G: tick..tick...boom

Height: 5'5"

Default scrambled tofu

ive been a vego for ten years and even though i eat eggs, i picked up this recipe from a vegan ex-boyfriend. vegans live by this stuff. dont be scared of tofu, really, this recipe is not slimy or spongy in the slightest and its really hard to get wrong. it also microwaves really well so you can make a batch and store it in the fridge for later.

1 block of firm tofu (make sure its not silken or that puffy chinese kind)
olive oil or cooking spray
2 tsp tamari and soy sauce
1/2 tsp tumeric
white, red or green chopped onions
vegetables of your choice, but some that go really well include mushrooms, spinach, zucchini, pre-cooked asparagus, red capsicum, steamed broccoli.
salt & pepper

1. open the tofu packet, rinse it for a few seconds and press it for between 10-30mins depending on how much of a hurry you are in! tofu is quite moist and in this recipe you need to squeeze some moisture out to get a better, crumbly texture. if you are unfamiliar, its super easy, just wrap the tofu block in a teatowel or papertowel and set a heavy item, such as a thick cookbook on top.

2. crumble the tofu. to do this, cut the tofu into 8 pieces then use your hands or the tines of a fork to crumble up the pieces. this can sometimes be hard work but dont worry about getting it too fine, some chunks are good.

3. dice your vegies to whatever size you prefer. if you are using vegies that need pre-cooking, heat up a skillet or frying pan with oil or oil spray and saute until almost done. saute the onion until translucent.

4. add the tofu to the pan. cook on high heat for about a minute. add tamari/soy sauce and spices. add vegies and onion if they are not in there already. stir fry for another minute, until the tofu is a nice golden colour (just from the tumeric and tamari coating evenly). dont overcook or this will dry out.

5. season, serve hot and eat with a fork! i really like this with a squirt of mustard on top, or salsa, or both. you can play with the spices to vary the dish to your liking. mexican chilli powder (or cayenne, paprika and cumin) is really good with this too. you could probably even put some beans into this. its a great base for playing with once you start.

if you are getting sick of eggs and yoghurt, try it and let me know what you think!
__________________


LaurenBelle is offline   Reply With Quote
Old 09-17-2010, 08:02 AM   #2
Moderator
 
CyndiM's Avatar
 
Join Date: Oct 2007
Location: Vermont
Posts: 7,098

Height: 5'5.5

Default

we make this with red peppers & mushrooms with some yeast flakes to liven it up. Of course we also like a little melted cheddar soy cheese on it.
I even taught my Mom to make it because she watches her cholesterol (yes, I've tried to tell her she can actually eat eggs but she is sticking to the old info).

Thanks for reminding me. I haven't had it in ages
CyndiM is offline   Reply With Quote
Old 09-17-2010, 10:02 AM   #3
CanadianVeggie
 
L R K's Avatar
 
Join Date: May 2009
Location: Canada
Posts: 2,202

S/C/G: 207.7/207.7/150

Height: 5'6"

Default

I make my Scrambled "No-Eggs" by cooking onions, red pepper and chopped tofu. Then I make a "cheese" sauce out of nutritional yeast and poor it over the top until it becomes golden. At the very end I throw in some chopped kale for extra nutrition and voila, scrambled "no-eggs".

Yum Yum!
__________________




**Weight Loss Journey Began July 22, 2013**

1st Goal - Reach 199lbs
L R K is offline   Reply With Quote
Old 09-17-2010, 08:01 PM   #4
Midwesterner
 
murphmitch's Avatar
 
Join Date: May 2007
Location: Iowa
Posts: 13,285

S/C/G: 152/116/120

Height: 5' 3"

Default

I may have to try this! Thanks for all the detail since I have no idea how to cook with tofu.
__________________

Anne
murphmitch is offline   Reply With Quote
Old 04-18-2012, 03:56 PM   #5
5+ years of yoyo
 
EmmaD's Avatar
 
Join Date: Dec 2008
Posts: 1,268

S/C/G: (body fat) 34.5%/???/<25%

Height: 5' 6", but maybe 5'5"

Default

YES! This recipe is so delicious! I can't believe I waited so long to make it. I think it always sounded weird to me, but this is nothing like most tofu dishes... I do eat eggs but I think this might be better than scrambled eggs.

I didn't drain the tofu, just crumbled it straight out of the package into the pan.

The recipe I used is very similar to the one(s) above, from here . I tweaked it of course, cutting the recipe in half and using less cumin and thyme... it was soo good that I ate it all as 1 serving

Stats (with 1 c. broccoli and 1/2 a bell pepper): 269 cal, 14 g carbs (6 g fiber), 17 g fat, 21 g protein


For the Spice Blend:
  • 1/4 tsp ground cumin
  • little bit of fresh thyme, crushed with your fingers
  • 1/4 tsp ground turmeric
  • 1/4 tsp salt
  • 1.5 Tbsp water
For the Tofu:
  • 1/2 lb firm or extra firm tofu, crumbled [I used Trader Joe's sprouted organic tofu - nice texture for this dish]
  • 1 garlic clove, minced (or more, to taste) [I used garlic powder in the spice mix since I was out of garlic]
  • 1/2 Tbsp olive oil [I used a nonstick pan]
  • 2 Tablespoons nutritional yeast
  • Fresh black pepper to taste
[I also added 1/2 a bell pepper, chopped, and about a cup of chopped broccoli, both raw]

Directions
  • First blend the spices and salt together in a small cup. Add the water and mix. Set aside.
  • Preheat a large, heavy-bottomed pan over medium-high heat
  • Add oil to the pan – sauté any raw veggies for 5 minutes
  • Sauté the garlic for about a minute
  • Break the tofu apart into bite-size pieces and sauté for about 10 minutes, stirring often. Get under the tofu when you are stirring, scrape the bottom, and don’t let it stick to the pan; that is where the good crispy stuff is. Use a thin metal spatula to get the job done; a wooden or plastic one won’t really cut it. The tofu should brown on at least one side, but you don’t need to be too precise about it. The water should cook out of it and not collect too much at the bottom of the pan. If that is happening, turn the heat up and let the water evaporate. Conversely, if the scramble seems dry add splashes of water until it’s nice and moist.
  • Add the spice blend and mix to incorporate. Add the nutritional yeast and pepper. Cook for about 5 more minutes. Serve warm.
__________________
Mini-goal #1 (ala Beck Diet Solution): Lose 5 pounds. Start date: Oct 27, 2014.
Diet: low(ish) carb, mostly vegetarian
~~~~~~~~~~~~~~~~~Exercise: Just yoga + walking
~~~~~~~~~~~~~~


EmmaD is offline   Reply With Quote
Reply
Posts by members, moderators and admins are not considered medical advice
and no guarantee is made against accuracy.


Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are On
Pingbacks are On
Refbacks are Off

Similar Threads
Thread Thread Starter Forum Replies Last Post
Tofu basics and recipes mauvaisroux Vegetarian, Vegan & Raw/Living food recipes 31 09-05-2009 06:37 PM
TOFU (teach me to like it!) awlass Vegetarian Chicks 15 03-13-2009 03:25 PM
How do I incorporate tofu? cbmare Vegetarian Chicks 12 05-09-2007 08:06 PM
What about tofu? Pogo Food Talk And Fabulous Finds 12 02-05-2004 08:53 AM


All times are GMT -4. The time now is 08:06 PM.






Powered by vBulletin® Version 3.6.7
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Search Engine Optimization by vBSEO 3.3.2