Sunday, March 22, 2009

Tofu Vegetable Scramble

OK, this is a lot more delicious than it looks! I had this for lunch today before a training afternoon - good for keeping your energy levels up!

Nutrition Information
Calories: 440
Protein: 40g
Carbohydrate: 27g
Fat: 23g
Dietary Fibre: 8g

Ingredients (serves 1)
1 medium carrot (about 60g)
1 leek (about 90g)
1 x 200g pack of firm or extra firm tofu
1 egg
olive oil for sauteing
1 - 2 tbsp of dashi stock or other stock
about 1 teaspoon each of soy sauce and mirin (the mirin could be omitted)
lemon zest or spring onions to garnish
any other vegetables you like!

  1. Drain the tofu of as much water as you can. This can be done quickly by wrapping the tofu block in 3 sheets of kitchen paper and microwaving on high for a couple of minutes.
  2. Saute the vegetables and crumbled tofu for about 5 minutes over a medium heat.
  3. Stir in the stock, soy sauce and mirin and continue cooking until most of the liquid has evaporated. Then add the beaten egg and spring onions if using and cook whilst stirring until the consistency is like scrambled eggs. Garnish with lemon zest.
  4. Serve hot or at room temperature.

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