The Heart Healthy Cookbook for Two: 125 Perfectly Portioned Low Sodium, Low Fat Recipes by Jennifer Koslo PhD RD CSSD

Author:Jennifer Koslo PhD RD CSSD [Koslo PhD RD CSSD, Jennifer]
Language: eng
Format: azw3
Publisher: Rockridge Press
Published: 2017-04-04T04:00:00+00:00

Tofu Kale Scramble

DAIRY-FREE, GLUTEN-FREE, VEGAN, QUICK & EASY / PREP TIME: 15 MINUTES / COOK TIME: 15 MINUTES

This tofu scramble is high in complete protein from the soy, and rich in cholesterol-lowering fiber and cardioprotective B vitamins, calcium, potassium, magnesium, folate, and niacin from the kale. Nutritional yeast adds a cheesy flavor while antioxidant-rich turmeric adds a vibrant yellow color. For the best results, press the block of tofu between paper towels with a plate on top to remove excess water before cooking. Filling and nutritious, enjoy this with a grain-based side dish.

½ teaspoon olive oil

⅓ cup diced red bell pepper

½ cup packed, stemmed, and chopped kale

¼ cup diced scallions, plus more for garnish

1 (14-ounce) block extra-firm tofu, pressed for 10 to 15 minutes

½ cup diced fresh tomato

1 tablespoon plus 1 teaspoon nutritional yeast

¼ teaspoon onion powder

¼ teaspoon garlic powder

⅛ teaspoon salt

⅛ teaspoon freshly ground black pepper

¼ cup diced avocado

¼ teaspoon turmeric, for color (optional)

1. Heat the olive oil in a large sauté pan over medium heat.

2. Add the bell pepper, kale, and scallions to the pan and sauté for about 3 minutes, or until the kale turns bright green and is slightly wilted.

3. Crumble the block of tofu into approximately ½-inch chunks and fold them into the vegetables.

4. Stir in the tomato, nutritional yeast, onion powder, garlic powder, salt, and pepper and simmer over medium-low heat for 2 to 3 minutes.

5. Add the diced avocado and turmeric (if using) and stir for 1 to 2 minutes, just long enough to heat the avocado through.

6. Serve the scramble garnished with some diced scallions.

Perfectly Portioned Plate: Serve the scramble with warmed corn tortillas and a side of steamed broccoli.

Per Serving: Calories: 206; Fats: 9g; Protein: 21g; Cholesterol: 0mg; Carbohydrates: 14g; Fiber: 5g; Sodium: 287mg

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