Guest guest Posted February 19, 2001 Report Share Posted February 19, 2001 You mentioned that you don't eat milk, but I wasn't sure if you excluded all dairy products. Some of these have cheese -- if necessary, you can adapt the recipe. Scrambled Tofu with Herbs and Cheese Smoky Scrambled Tofu with Tomatoes & Chile Scrambled Tofu Scrambled Tofu with Tomatoes & Salsa Low Fat Scrambled Tofu Mushroom and Bell Pepper Scrambled Tofu Scrambled Tofu Florentine * Exported from MasterCook * Scrambled Tofu with Herbs and Cheese Recipe By :This Can't be Tofu! by Deborah Madison, page 110 Serving Size : 4 Preparation Time :0:00 Categories : Tofu for Breakfast Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 carton soft tofu 1 tablespoon olive oil 2 teaspoons butter 1/4 teaspoon turmeric or curry powder Salt and freshly ground black pepper 2 tablespoons chopped parsley 2 tablespoons chopped tarragon OR basil or marjoram 2 tablespoons snipped chives OR finely sliced scallions 1/2 cup grated Cheddar or Muenster OR goat or feta cheese Paprika Drain the tofu, wrap it in a towel, and press while you gather the rest of the ingredients. Heat the oil and butter in a medium skillet. When hot, crumble the tofu into the pan in pieces about the size of scrambled-egg curds. Sprinkle with the turmeric, season with it teaspoon salt, and cook over medium-high heat, stirring frequently, until dry and firm (but not hard), for 3 to 5 minutes. Add the herbs and cheese, taste and season with salt, then season with pepper. Serve with a dash of paprika over the top. S(ISBN): " 1-57284-023-4 " Copyright: " 2000 " - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 47 Calories; 5g Fat (98.4% calories from fat); trace Protein; trace Carbohydrate; trace Dietary Fiber; 5mg Cholesterol; 21mg Sodium. Exchanges: 0 Vegetable; 1 Fat. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Smoky Scrambled Tofu with Tomatoes and Chile Recipe By :This Can't Be Tofu, Deborah Madison Serving Size : 3 Preparation Time :0:00 Categories : Tofu for Breakfast Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 carton soft tofu 1 1/2 tablespoons safflower oil -- or canola oil 3 tablespoons finely diced onion 1 serrano pepper -- or jalapeno -- seeded & diced 1/2 teaspoon ground cumin 1/4 teaspoon dried oregano 1/4 teaspoon ground chipotle powder -- (or more to taste) 1/8 teaspoon turmeric -- or curry powder 3 tablespoons chopped cilantro salt 1/2 cup grated smoked Cheddar cheese OR smoked mozzarella cheese salsa -- (optional) tortillas -- (optional) Drain the tofu, wrap it in a towel, and press while you gather the rest of the ingredients. Heat the oil in a skillet, add the onion, and saute over high heat for 1 or 2 minutes to sear. Add the chile, cumin, oregano, and ground chipotle, and cook for 1 or 2 minutes more. Crumble the tofu into the pan, sprinkle over the turmeric, and cook, stirring frequently, until dry and firm. Season with 1/2 teaspoon of salt and stir in the cilantro and cheese. Serve with warm tortillas and salsa if desired. S(ISBN): " 0-7679-0419-2 " Copyright: " 2000 " - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 143 Calories; 13g Fat (82.0% calories from fat); 5g Protein; 2g Carbohydrate; trace Dietary Fiber; 20mg Cholesterol; 119mg Sodium. Exchanges: 0 Grain(Starch); 1/2 Lean Meat; 0 Vegetable; 2 Fat. Nutr. Assoc. : 0 0 4288 0 0 0 0 0 0 0 2536 0 0 0 0 * Exported from MasterCook * Scrambled Tofu Recipe By :Madison's Vegetarian Cooking for Everyone, page 627 Serving Size : 2 Preparation Time :0:00 Categories : Breakfast Anytime Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon vegetable oil 3 tablespoons thinly sliced scallion or onion 10 ounces boxed silken tofu 1/4 teaspoon turmeric salt and freshly milled pepper Heat the oil in a small skillet, add the scallion, and saute over medium heat until soft, 2 or 3 minutes. Crumble in the tofu, add the turmeric, season well with salt and pepper, and cook over high heat, stirring frequently, until the curds have firmed up and are heated through. Whatever gets added to scrambled eggs can go into tofu. Turmeric gives tofu a yellow egglike hue, but use it with restraint--it is bitter in quantity. Roll up in a warm tortilla or serve with toast. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 61 Calories; 7g Fat (98.7% calories from fat); trace Protein; trace Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; trace Sodium. Exchanges: 0 Grain(Starch); 1 1/2 Fat. Nutr. Assoc. : 0 0 0 0 0 * Exported from MasterCook * Scrambled Tofu with Tomatoes and Salsa Recipe By :Madison's Vegetarian Cooking for Everyone, page 627 Serving Size : 4 Preparation Time :0:00 Categories : Breakfast Anytime Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 1/2 tablespoons safflower or canola oil 3 tablespoons diced onion or scallion 1 serrano chiles to taste -- diced (1 to 2) 1/2 teaspoon ground cumin 1/4 teaspoon dried oregano 20 ounces packaged silken tofu -- (2 10-ounce packages) 3 tablespoons chopped cilantro salt to taste 1/2 cup grated Cheddar Warm tortillas Salsa of your choosing (NOTE: Recipe ingredients do NOT include tomatoes.) Serve in corn or wheat tortillas. Heat the oil in a skillet, add the onion, and saute over high heat for 1 or 2 minutes to sear it. Add the chiles, cumin, and oregano and cook for 1 or 2 minutes more. Crumble in the tofu and cook, stirring frequently, until it's firm and hot. Stir in the cilantro, season with salt, remove from the heat, and add the cheese. Serve with warm tortillas and plenty of salsa. Converted by MC_Buster. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 1 Calories; trace Fat (35.1% calories from fat); trace Protein; trace Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 1mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Fat. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Low-Fat Scrambled Tofu Recipe By :Vegetarian Times, April 1996 Serving Size : 4 Preparation Time :0:00 Categories : Tofu Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1/2 cup vegetable broth 1 onion -- peeled and diced 1 tablespoon garlic -- minced 10 ounces firm tofu -- rinse/drain/crumble 1/2 small green bell pepper -- seeded and chopped 1/2 cup mushrooms -- sliced 1 1/2 tablespoons mustard -- chinese or dijon 2 tablespoons light miso 2 tablespoons water 2 teaspoons curry powder 1 teaspoon dry tarragon 1/2 teaspoon chili powder salt and pepper -- to taste 1/4 cup cheese -- grated low-fat 4 corn tortillas -- warmed salsa -- optional Heat broth or water in a large skillet over medium-high heat. Add onion and garlic; cook, stirring, until onion is translucent, 3-5 minutes. Add tofu, bell pepper and mushrooms; cook 5 minutes. Stir mustard, miso and water together in a small bowl; pour mixture over tofu in skillet. Stir in curry powder, tarragon, chili powder, salt and pepper. Continue cooking 8-10 minutes or until most of the liquid evaporates. Add cheese, if desired. Serve over corn tortillas with salsa if desired. - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 159 Calories; 5g Fat (25.5% calories from fat); 9g Protein; 23g Carbohydrate; 3g Dietary Fiber; trace Cholesterol; 325mg Sodium. Exchanges: 1 Grain(Starch); 1 1/2 Lean Meat; 1 Vegetable; 1/2 Fat; 0 Other Carbohydrates. Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 * Exported from MasterCook * Mushroom and Bell Pepper Scrambled Tofu Recipe By :Vegetarian Times Magazine, May 1999, page 28 Serving Size : 4 Preparation Time :0:00 Categories : Main Dishes, Vegetarian Soyfoods Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon vegetable or light olive oil 1 large red bell pepper -- cut into short and narrow strips (1 1/4 cups) 1 1/2 cups sliced cremini mushrooms -- (3 to 4 oz.) 1 pound firm tofu -- well drained and crumbled 2 scallions -- sliced (1/3 cup) , up to 3 3/4 teaspoon salt 1/2 teaspoon mild curry powder -- up to 1 1/4 teaspoon freshly ground black pepper In large skillet, heat oil over medium heat. Add bell pepper and mushrooms and cook, stirring occasionally, until tender, 6 to 8 minutes. Increase heat and cook, stirring, until any liquid remaining in pan evaporates. Add tofu, scallions, salt, curry powder and pepper. Reduce heat to medium and cook, stirring often, until heated through, 5 to 7 minutes. Serve hot. PER SERVING: 113 CAL.; 9G PROT.; 7G TOTAL FAT (1 G SAT. FAT); 6G CARB.; 0 CHOL.; 442MG SOD.; 2G FIBER Converted by MC_Buster - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 98 Calories; 5g Fat (42.7% calories from fat); 10g Protein; 6g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 411mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fat. Serving Ideas : Meal plan: Tiny new potatoes are a splendid accompaniment. Microwave 16 to 20 new potatoes. Start with 10 minutes on HIGH, then test for doneness and microwave for additional time as needed, until just tender. For crisp potatoes, cut in half and saute quickly in a little soy margarine. NOTES : Firm tofu is a good choice for dishes that call for crumbled tofu, like this egg-free scramble. While it makes a wonderful light dinner, it would work equally well for brunch or lunch. Serve with toasted whole-grain or rye toast and some diced ripe tomatoes. Nutr. Assoc. : 0 0 0 0 0 0 0 0 * Exported from MasterCook * Scrambled Tofu Florentine Recipe By :Vegetarian Times Magazine, May 1998, page 42 Serving Size : 4 Preparation Time :0:00 Categories : Breakfast Soyfoods Vegetables Amount Measure Ingredient -- Preparation Method -------- ------------ -------------------------------- 1 tablespoon safflower oil 1/4 cup chopped onion 1 pound firm tofu -- pressed, drained and crumbled 1/8 teaspoon turmeric salt and freshly ground black pepper -- to taste 1 cup cooked fresh spinach leaves -- squeezed dry 1/4 cup shredded soy mozzarella 1 tablespoon minced fresh parsley In large skillet, heat oil over medium heat. Add onion and cook, stirring often, until softened, about 5 minutes. Add tofu, sprinkle with turmeric, salt and pepper. Cook, stirring occasionally, until tofu is heated through and liquid is absorbed, 3 to 5 minutes. Add spinach and stir to mix. To serve, divide mixture among 4 serving plates and pat into an omelet-shaped crescent with spatula. Sprinkle top of each serving with soy mozzarella and parsley. Serve hot. PER SERVING: 157 CAL.; 13G PROT.; 10G TOTAL FAT (1G SAT. FAT); 7G CARB.; 0 CHOL.; 109MG SOD.; 2G FIBER. Converted by MC_Buster - - - - - - - - - - - - - - - - - - - Per Serving (excluding unknown items): 122 Calories; 8g Fat (58.4% calories from fat); 9g Protein; 4g Carbohydrate; 1g Dietary Fiber; 0mg Cholesterol; 10mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 0 Vegetable; 1 1/2 Fat. Serving Ideas : This dish makes a hearty meal any time of day. For a special treat, serve with home-fried potatoes and soy sausage. Nutr. Assoc. : 0 0 0 0 0 0 0 0 Quote Link to comment Share on other sites More sharing options...
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