Breakfast Savory Recipes – Sauté Group

Introduction

Choosing plant-based foods to sauté and combine with herbs and spices is yet another healthy plant-based breakfast choice.  These menu items can still be made with lower fat and still retain their flavor.  Using less oil and a little more water to steam vegetables allows is one way to achieve a lower fat content.

Sauté Recipes

Spicy Tofu Scramble

This dish passes well for an omelet substitute.

Prep Time:  40 minutes

Servings – 4 to 5

Ingredients

16 ounces of firm tofu, crumbled and drained

2 Tbsp. avocado oil

½ large sweet onion, diced

1 red pepper, diced

5-6 c. fresh spinach, chopped

5 white button mushrooms

½ tsp. chili powder

1 ¼ tsp garlic powder

1 tsp. cumin

½ tsp. turmeric

½ – ¾ tsp salt (to taste)

Cooked grain of choice (about 1 cup per serving)

Salsa

Spinach and peppers for plating

Directions

Put brown rice or other grain on the stove to cook in water while making the sauté.

Dice onion and place oil, onion, and mushroom in hot sauté pan.  Cook until onions are slightly brown.  Next add the spinach.

Sauté until the spinach is wilted.  Next add the chopped peppers.  Cook briefly as they will get soggy if cooked too long.

  Stir these together while cooking and then add the crumbled tofu.

Add all of the spices next and stir together and let simmer for a few minutes.  This should allow a sauce to form.  If the mixture is too dry, add a little water.  Taste and adjust seasonings.  Serve with 1 cup whole grain, salsa, 2 mini peppers sliced, and 1 cup of spinach.

Nutrition Facts (4 servings and 1 cup grain with ½ cup salsa)

Carbohydrates – 21 grams, Protein – 14.24 grams, Fat – 7.5 grams

581 calories per serving