Spiced Tofu Veggie Scramble

  March 26, 2014  |    Blog>Recipes

Thanks to you all for asking us your questions!  We’re excited to hear from you! Your number one question this week?  You wanted to know EASY ways to get more veggies in your dinners.  Of course, we couldn’t be more thrilled, as you know, we wrote our latest book, The Nutrition Twins Veggie Cure  to help everyone, no matter how veggie-challenged to meet their veggie goals!

Hello Spiced Tofu Veggie Scramble! This side dish/ mini meal is actually vegan, and if you have two servings of it, you’ll only get 160 calories with a lot of heart-healthy protein (14 grams)!   Add some extra tofu and a little brown rice to get even more protein and fiber and call it a full meal!

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Our new vegan tofu veggie recipe is sure to please your taste buds!  The easiest way to make this is if you buy pre-chopped and washed veggies and simply toss them in.  So although we use a carrot that we sliced, you could toss in baby carrots to eliminate prep time.  You could buy pre-chopped broccoli (Trader Joe’s has a great one) and other veggies that are ready to go.   And lately, with Tammy’s hectic schedule with her daughters, she’s been using frozen veggies for these situations!

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This low-cal recipe (just 80 calories—and only 160 calories if you eat the whole thing!) pairs perfectly with your favorite brown rice blend or whole-wheat pasta! In addition, it’s packed with Potassium, Vitamin A & Vitamin C!  What we love about this recipe is that you can throw in any non-starchy veggies that you have on hand and ta-da, you have a delicious super-healthy meal!

 

Spiced Tofu Veggie Scramble

Serves 2

 Ingredients

¼ cup Pacific Natural Foods Organic Low Sodium Vegetable Broth
2 slices of Tofu (Lite Firm), cubed
½ cup fresh Broccoli

¼ cup raw carrot strips

¼ cup raw carrot slices

¼ cup raw zucchini slices

¼ cup water chestnut slices

¼ cup snap peas

¼ cup fresh red and green bell peppers diced

1/3 teaspoon garlic powder (or fresh garlic crushed)

1/3 teaspoon crushed red pepper flakes

Salt to taste

 

Directions

1. Pour broth into a medium sized skillet and allow it to warm on high for one to two minutes.

2. Lower the temperature to medium-high and gently add the cubed tofu. Allow the tofu to cook and slightly brown for another one to two minutes, turning it with a slotted spoon to cook all sides.

3. Add  veggies, turn the temperature a little higher to allow flavors to meld. Stir the ingredients to prevent sticking and to allow each item proper ‘browning’ time – this should take about 7 minutes – or until veggies are lightly cooked as desired.

4. Turn the stove top off, gently mix in the spices, separate into two servings (about two cups each) & enjoy!!

 

Nutritional information, per 1 serving

78.3 calories, 1.1g fat, 0.0 mg cholesterol, 194mg sodium, 11.7g carbohydrates, 2.8g fiber, 7.0g protein

 

For more than 100 recipes like this and a 10-day Weight Loss Jumpstart and Detox Plan and plus a Get Healthy Plan please check out The Nutrition Twins’ Veggie Cure!

 

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