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Country Breakfast: Tofu and Veggie Scramble With Home Fries

 
This recipe is vegetarian.vegetarian
This recipe is vegan.vegan
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $3.1 One serving costs about $3.1

$3.10 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

2 vegetarian,vegan,gluten-free,dairy-free,gluten free,dairy free,lacto ovo vegetarian,vegan morning meal,brunch,breakfast American
spoonacular Score:59%

Spoonacular Score: 59%

 

Country Breakfast: Tofu and Veggie Scramble With Home Fries is a gluten free, dairy free, lacto ovo vegetarian, and vegan recipe with 2 servings. One serving contains 443 calories, 25g of protein, and 32g of fat. For $3.1 per serving, this recipe covers 18% of your daily requirements of vitamins and minerals. Not a lot of people made this recipe, and 1 would say it hit the spot. It works well as a breakfast. It is brought to you by Foodista. Head to the store and pick up asparagus, cayenne pepper, olive oil, and a few other things to make it today. From preparation to the plate, this recipe takes about about 45 minutes. This recipe is typical of American cuisine. All things considered, we decided this recipe deserves a spoonacular score of 59%. This score is solid. If you like this recipe, you might also like recipes such as Veggie Scramble and Breakfast Sandwich, Tofu Scramble: Protein Packed Breakfast, and Spicy Breakfast Home Fries.

Sparkling Wine are my top picks for Scramble. Even if you aren't making mimosas, sparkling wine is great with eggs for two reasons. One, if you're eating eggs early in the day, sparkling wine has less alcohol. Secondly, it cleanses the palate, which is important since yolk is known to coat the palate. The Piper-Heidsieck Brut Cuvee with a 4.4 out of 5 star rating seems like a good match. It costs about 40 dollars per bottle.

Piper-Heidsieck Brut Cuvee

Piper-Heidsieck Cuvée Brut is a classic, structured, full-bodied and bursting with fruit Champagne. The blend is composed of a majority of Pinots Noirs, incorporating more than 100 crus from around the Champagne region and Pinots Meuniers from the Grande et Petite Montagne de Reims region.On the palate:A structured, full-bodied and franc wine. A juicy, fleshy pear and golden grape texture. The finish narrows to citrus and grapefruit flavors. A wine with great fruit, a good mouthfeel and a harmonious balance.

» Get this wine on Wine.com

Ingredients

Servings:
some
some tofu
tofu
12 oz
12 oz tofu
tofu
1 Tbsp
1 Tbsp olive oil
olive oil
1 cup
1 cup mushrooms
mushrooms
1 cup
1 cup asparagus
asparagus
0.5 cups
0.5 cups onions
onions
1
1  garlic clove
garlic clove
1.5 tsps
1.5 tsps italian seasonings
italian seasonings
1.5 tsps
1.5 tsps tumeric
tumeric
0.5 tsps
0.5 tsps garlic powder
garlic powder
0.5 tsps
0.5 tsps cayenne pepper
cayenne pepper
0.5 tsps
0.5 tsps black pepper
black pepper
2 Tbsps
2 Tbsps water
water
some
some fries
fries
3 inches
3 inches diced red potatoes
diced red potatoes
2 tsps
2 tsps black pepper
black pepper
1.5 tsps
1.5 tsps salt
salt
2 Tbsps
2 Tbsps olive oil
olive oil
some tofu
some
tofu
12 oz tofu
12 oz
tofu
1 Tbsp olive oil
1 Tbsp
olive oil
1 cup mushrooms
1 cup
mushrooms
1 cup asparagus
1 cup
asparagus
0.5 cups onions
0.5 cups
onions
1  garlic clove
1
garlic clove
1.5 tsps italian seasonings
1.5 tsps
italian seasonings
1.5 tsps tumeric
1.5 tsps
tumeric
0.5 tsps garlic powder
0.5 tsps
garlic powder
0.5 tsps cayenne pepper
0.5 tsps
cayenne pepper
0.5 tsps black pepper
0.5 tsps
black pepper
2 Tbsps water
2 Tbsps
water
some fries
some
fries
3 inches diced red potatoes
3 inches
diced red potatoes
2 tsps black pepper
2 tsps
black pepper
1.5 tsps salt
1.5 tsps
salt
2 Tbsps olive oil
2 Tbsps
olive oil

Equipment

baking paper
baking paper
baking sheet
baking sheet
frying pan
frying pan
bowl
bowl
oven
oven
baking paper
baking paper
baking sheet
baking sheet
frying pan
frying pan
bowl
bowl
oven
oven


Instructions

Tofu and veggie scramble Press the tofu for 30 minutes prior to cooking. Chop all the veggies and leave ready to begin cooking process. Using a non-stick skillet, heat olive oil on medium heat. Add pressed tofu and crumble in large pieces. The tofu will need to cook and dry out a little for 10 to 15 minutes, so meanwhile, add onions and garlic to tofu. After those 15 minutes, add asparagus and mushroom and all the rest of the spices plus the water. Cook for 5 minutes and serve hot! Home Fries Prepare potatoes before starting on tofu scramble. Preheat oven to 450F and move oven rack to the next to last highest row. Line a small cookie sheet with parchment paper. Wash and scrub potatoes. Dice them and add to a medium bowl. Add olive oil, salt and pepper and mix well. Pour potatoes on cookie sheet and spread evenly. Bake for 20 minutes and serve while hot.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $3.09
Ingredient
some tofu
12 ounces tofu
1 tablespoon olive oil
1 cup mushrooms
1 cup asparagus
½ cups onions
1 garlic clove
1.5 teaspoons italian seasonings
1.5 teaspoons tumeric
½ teaspoons garlic powder
½ teaspoons cayenne pepper
½ teaspoons black pepper
3 inches diced red potatoes
2 teaspoons black pepper
2 tablespoons olive oil
Price
$0.79
$2.31
$0.17
$0.53
$1.19
$0.18
$0.07
$0.14
$0.16
$0.05
$0.11
$0.03
$0.01
$0.12
$0.33
$6.19

Tips

Health Tips

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

Cooking Tips

  • You might have heard that you should never wash mushrooms. Before you spend your precious time wiping down mushroom after mushroom with a towel, you should probably know that this is mostly a myth. While mushrooms can absorb a little water if you soak them long enough, the amount absorbed from a quick wash is not going to have much of an impact on your dish.

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • Size doesn't matter (when buying asparagus). Look for firm, straight stalks and an even green color. Leave limp and otherwise sad looking asparagus behind. Store in the fridge, but use within a few days.

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • get more cooking tips

Green Tips

  • According to the Environmental Working Group (EWG), asparagus is one of the "cleanest" vegetables when it comes to pesticide residue, so you do not necessarily need to buy organic asparagus.

  • Good news for mushroom lovers: according to the Environmental Working Group (EWG), mushrooms are pretty "clean" when it comes to pesticide residue, so you do not have to splurge on extra-expensive organic mushrooms (unless you want to!)

Disclaimer

Nutritional Information

Quickview
443 Calories
24g Protein
31g Total Fat
18g Carbs
21% Health Score
Limit These
Calories
443
22%

Fat
31g
49%

  Saturated Fat
4g
27%

Carbohydrates
18g
6%

  Sugar
4g
5%

Cholesterol
0.0mg
0%

Sodium
1765mg
77%

Get Enough Of These
Protein
24g
49%

Vitamin K
54µg
52%

Manganese
0.74mg
37%

Calcium
355mg
36%

Iron
6mg
34%

Vitamin E
4mg
29%

Fiber
6g
25%

Vitamin B2
0.32mg
19%

Copper
0.37mg
18%

Vitamin A
754IU
15%

Folate
56µg
14%

Potassium
481mg
14%

Vitamin B3
2mg
14%

Vitamin B6
0.26mg
13%

Vitamin B1
0.17mg
11%

Vitamin C
9mg
11%

Phosphorus
107mg
11%

Vitamin B5
1mg
10%

Selenium
6µg
10%

Magnesium
31mg
8%

Zinc
0.89mg
6%

covered percent of daily need

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