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

funding statement logo

This institution is an equal opportunity provider.

This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.

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.

funding statement logo

This institution is an equal opportunity provider.

This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.