SPICY SCRAMBLED EGGS
FOOD FOR THOUGHT: TOFU AS AN EGG SUBSTITUTE
Tofu makes a great substitute for eggs, but the trick is to find the right kind of tofu. Experiment with different brands and degrees of firmness or softness and try to opt for a tofu variety that is as close as possible to the final texture of cooked eggs in a given dish. As a hard-boiled egg substitute, for example, look for very firm tofu; for a scramble, as in this recipe, look for a loose-textured tofu.
As for the nutritional comparison between tofu and eggs, both are very high in protein and calcium. Eggs have more vitamins but tofu is a great source of iron and has more than three times less saturated fat than eggs.
Ingredients
- 2 Tbsp extra virgin Greek olive oil
- 1 red onion finely chopped
- 1 medium green bell pepper finely chopped
- 1 hot green chili pepper seeded and cut into thin strips
- 3 firm ripe tomatoes, peeled, seeded and chopped
- 4 eggs or 1 block of tofu
- 1 tsp turmeric
- Greek sea salt and pepper to taste
Instructions
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Heat the olive oil in a large, heavy, preferably nonstick skillet over medium heat. Cook the onion in the oil and butter until soft, about 6 to 7 minutes.
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Add the peppers and continue cooking until they, too, are soft, about another 4 to 5 minutes. Pour in the tomatoes.
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Season with salt and cook uncovered over low for 10 minutes. Whisk the eggs with the turmeric and add to the mixture, stirring as you do. If using tofu, cut the block into chunks, then mash with a fork, mixing in the turmeric. Add to the vegetables in the skillet.
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Cover the skillet and cook until the eggs or mashed tofu are fluffy and tender, about 7 to 8 minutes.
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Remove and serve.
Want to learn more easy, healthy Mediterranean diet recipes? Sign up for my online course “Mastering the Mediterranean!“
Want to learn more easy, healthy Mediterranean diet recipes? Sign up for my online course “Mastering the Mediterranean!“
