TexMex Tofu Scramble

Servings: 4

Ingredients:

3 teaspoons vegetable oil
1-14 ounce package of firm tofu, rinsed and crumbled*
1 ½ teaspoons chili powder
1 teaspoon ground cumin
¼ teaspoon salt, divided (adjust to taste)
1 small zucchini, cut in small slices or cubes
¾ cup fresh or frozen corn, cooked
4 scallions, sliced
½ cup Monterey Jack or other similar cheese, shredded
¼ cup fresh cilantro or fresh parsley
½ cup prepared salsa
 
 
 
Note: The tofu can be replaced with shrimp, chicken, cooked or canned black beans. Adjust cooking time to make sure that it is cooked through.

Directions:

  1. Heat 1 ½ teaspoons oil in a large skillet over medium heat. Add tofu, chili powder, cumin and 1/8 teaspoon salt and cook, stirring, until the tofu begins to brown, about 4 to 6 minutes. Transfer to a bowl.
  2. Add the remaining 1 ½ teaspoons oil to the pan. Add zucchini, corn, scallions and the remaining 1/8 teaspoon salt. Cook, stirring, until the vegetables are just tender, about 3 minutes.
  3. Return the tofu to the pan and cook, stirring, until heated through, about 2 minutes more. Remove from the heat and stir in cheese an until just melted.
  4. Top each serving with 2 tablespoons salsa and 1 tablespoon cilantro. Serve with warmed corn or whole wheat tortillas.

 
 
Recipe courtesy of Maryland WIC Cookbook

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Recipe Category

30 minutes or less, One pan meals, World Cuisine

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TexMex Tofu Scramble

Servings: 4

Ingredients:

3 teaspoons vegetable oil
1-14 ounce package of firm tofu, rinsed and crumbled*
1 ½ teaspoons chili powder
1 teaspoon ground cumin
¼ teaspoon salt, divided (adjust to taste)
1 small zucchini, cut in small slices or cubes
¾ cup fresh or frozen corn, cooked
4 scallions, sliced
½ cup Monterey Jack or other similar cheese, shredded
¼ cup fresh cilantro or fresh parsley
½ cup prepared salsa
 
 
 
Note: The tofu can be replaced with shrimp, chicken, cooked or canned black beans. Adjust cooking time to make sure that it is cooked through.

Directions:

  1. Heat 1 ½ teaspoons oil in a large skillet over medium heat. Add tofu, chili powder, cumin and 1/8 teaspoon salt and cook, stirring, until the tofu begins to brown, about 4 to 6 minutes. Transfer to a bowl.
  2. Add the remaining 1 ½ teaspoons oil to the pan. Add zucchini, corn, scallions and the remaining 1/8 teaspoon salt. Cook, stirring, until the vegetables are just tender, about 3 minutes.
  3. Return the tofu to the pan and cook, stirring, until heated through, about 2 minutes more. Remove from the heat and stir in cheese an until just melted.
  4. Top each serving with 2 tablespoons salsa and 1 tablespoon cilantro. Serve with warmed corn or whole wheat tortillas.

 
 
Recipe courtesy of Maryland WIC Cookbook

Nutrition Facts

4 serving per container

Serving size 1 cup

Amount Per Serving
Calories 210
% Daily Value*
Total Fat 13g 17%
Saturated Fat 4g 20%
Trans Fat 0g
Cholesterol 15mg 5%
Sodium 440mg 19%
Total Carbohydrate 9g 3%
Dietary Fiber 2g 7%
Total Sugars 2g
Includes 0g Added Sugars 0%
Protein 15g
Vitamin D 0mcg 0%
Calcium 241mg 20%
Iron 3mg 15%
Potassium 196mg 4%

The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.