Tofu and Veggie Sausage Scramble With Turmeric - Calories: 191, 20g protein - Serves 4

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MyFitnessPalCommunity Posts: 7 MFP Staff
edited September 17 in Recipes

Tofu and Veggie Sausage Scramble With Turmeric

Tofu-and-Veggie-Sausage-Scramble-With-Turmeric.jpg

Active time: 25 Minutes Total time: 25 Minutes

Tofu is an inexpensive, high-protein, low-fat food that deserves a place at your table. This easy scramble delivers 23% of your daily iron requirement while also being a savory, hearty breakfast with a generous serving of vegetables on every plate. Since vegetarian sources of iron aren't as well absorbed as meat sources, add a source of vitamin C, like a bell pepper, to maximize absorption.

Ingredients

  • 12 ounces (340g) firm nigari tofu, drained
  • 1/4 cup (22g) rolled oats
  • 1 cup (110g) shredded carrot
  • 2 medium scallions, chopped
  • 1 teaspoon turmeric
  • 4 Morningstar Farms Breakfast Veggie Sausages, chopped
  • 1 cup (149g) cherry tomatoes, halved
  • 2 cups (60g) baby spinach, chopped

Directions

  1. Drain the tofu and wrap it in a thick kitchen towel. Press out excess water by placing a heavy pot on top for about 10 minutes. Unwrap and crumble the tofu into a large bowl. Add the oats and stir. Add the carrots, scallions, and turmeric and mix well.
  2. Coat a large, non-stick skillet with cooking spray and place over medium-high heat. Add the chopped sausages. Stir for 30 seconds or so, then add the tofu mixture and stir. Scrape and stir until the tofu is browned in spots, about 4 minutes. Add the tomatoes and stir for a minute, until softened and heated through. Add the spinach and stir just until wilted, then serve.

Serves: 4 | Serving Size: 1 cup

Nutrition (per serving): Calories: 191; Total Fat: 8.6g; Saturated fat: 0.5g; Monounsaturated fat: 4g; Cholesterol: 0mg; Sodium: 300mg; Carbohydrate: 13g; Dietary Fiber: 4g; Sugar: 3g; Protein: 20g

Discover hundreds of healthy recipes — from high protein to low carb — via “Recipe Discovery” in the MyFitnessPal app.

From: 8 Tasty Ways to Get 30g of Protein for Breakfast (Recipes Included!)

This recipe can be found in our recipes section of our blog.

The information in this article is provided solely for informational purposes. This information is not medical advice and should not be relied upon when making medical decisions, or to diagnose or treat a health condition or illness. You should seek the advice of a physician or a medical professional before beginning any dietary programs or plans, exercise regimen, or any other fitness or wellness activities.

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