Breakfast ''Ottawa''

0 Reviews
0% would make this recipe again

Breakfast with a vegan version for "scrambled eggs".

Preparation : 15 min Cooking : 5 min
570 calories/serving
  • Can be done in advance
  • Very easy
  • Vegan
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian
  • Bone-healthy

Ingredients

1 shallots, finely chopped 40 g
1 1/2 tbsp canola oil 23 mL
2 tsp turmeric 6 g
2 tsp ground cumin 5 g
2 tsp curry powder 6 g
240 g firm regular tofu, crumbled 1 1/4 cup
1 clove garlic, minced
1 tbsp wheat-free soy sauce 15 mL
ground pepper to taste [optional]
1 pinch salt [optional] 0.2 g
2 cups mixed greens 50 g
1 tbsp Classic Vinaigrette 15 mL
4 slices gluten-free bread, toasted 180 g
2 bananas, small 300 g

Method

  1. Preheat a skillet over medium heat and add the oil, shallot and spices.
  2. Crumble in the tofu using your hands or a fork. Stir until well mixed together with the spicy oil.
  3. Add the garlic, soy sauce. Season with salt and pepper to taste. As soon as the tofu is hot, it's ready.
  4. Meanwhile, wash the mixed greens and blot dry. Put them in a salad bowl. Pour in the >. Add salt and pepper, then toss well.
  5. Put the cooked scrambled tofu onto the mixed greens. Serve with toasted bread and banana.
  6. If preparing in advance, keep a cup of water to splash into the skillet when reheating, to avoid tofu getting too dry.

Nutrition Facts Table

per 1 serving (370g)

Amount

% Daily Value

Calories

570

Fat

28 g

43 %

Saturated 3.3 g
+ Trans 0.2 g

17 %

Cholesterol

0 mg

Sodium

560 mg

23 %

Carbohydrate

63 g

21 %

Fibre

9 g

37 %

Sugars

13 g

Net Carbs

54 g

Protein

25 g

Vitamin A

17 %

Vitamin C

26 %

Calcium

27 %

Iron

59 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 2 ¼ servings
Grain Products : 3 ½ servings
Milk and Alternatives : 0 serving
Meat and Alternatives : ¾ serving

Claims

This recipe is :
Diet-related health claims  :
Bone-healthy
Free  :
Added Sugar
Excellent source of  :
Calcium, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Potassium, Selenium, Vitamin B6, Vitamin E, Vitamin K
Good source of  :
Copper, Phosphorus, Vitamin A, Zinc
Source of  :
Omega-3, Pantothenic Acid, Vitamin B1, Vitamin B2, Vitamin C

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Fruits 1 ½
Vegetables ½
Meat and Alternatives 2
Fats 4

15% to 25% savings from one merchant to another. Imagine how much you could save on a full grocery cart!

Subscribe to our PLUS or PREMIUM plans and save $150/month* on your groceries.

I want to maximize my savings * Based on an average-sized household of 2.5 people

Leave a review

You have to be logged in to leave a review

Members' Reviews

0 Reviews (0 with rating only ) 0% would make this recipe again
Recipe tailored to the needs of sports enthusiasts and active families

This recipe is in the following categories

Soy | Breakfast | Source of Omega-3 | Bone-healthy | High Iron | Vegetarian | Vegan | High Fibre | High Calcium | Halal | Kosher