Nutritious Spinach & Tomato Tofu Scramble: A Protein-Packed Breakfast

Spinach and Tomato Tofu Toss

YIELD Makes 4 servings

Tofu is a good food choice for vegetarians who do not eat dairy products, because it's rich in protein and iron. Here it is tossed with vegetables for a nutritious breakfast.

INGREDIENTS

Nonstick cooking spray 3/4 cup chopped onion 1 teaspoon chopped garlic 1 package (10 ounces) extra-firm tofu, drained and cut into 1/2-inch cubes 2 teaspoons soy sauce 1/4 teaspoon black pepper 1/4 pound stemmed spinach, divided 4 rounds whole wheat pita, cut in half 2 large ripe tomatoes, chopped 3/4 cup chopped red bell pepper

PREPARATION:

1. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Add onion and garlic. Cook and stir 2 minutes or until onion is crisp-tender.
2. Add tofu, soy sauce and black pepper to skillet; toss until well combined. Cook over medium heat 3 to 4 minutes or until heated through. Remove from heat and cool slightly.
3. Set aside 8 whole spinach leaves; tear remaining leaves into bite-size pieces. Line pita halves with whole spinach leaves. Add tomatoes, torn spinach and bell peppers to tofu mixture; toss to combine. Fill pita halves with tofu mixture. Serve immediately.

This recipe appears in: Casseroles & Dishes NUTRITIONAL INFORMATION: Serving Size: 2 filled pita halves Sodium 561 mg Protein 20 g Fiber 4 g Carbohydrate 49 g Saturated Fat 1 g Total Fat 8 g Calories from Fat 21 % Calories 324 DIETARY EXCHANGE: Vegetable 1-1/2 Starch 2-1/2 Meat 2