Scrambled Tofu with Spinach and Mushrooms
Prep Time: 10 minutes
Cooking Time: 10 minutes
Total Time: 20 minutes
Ingredients:
– 200 grams firm tofu, crumbled
– 1 cup fresh spinach, chopped
– 1 cup mushrooms, sliced (shiitake or button)
– 1 tablespoon olive oil
– 1 clove garlic, minced
– 1/4 teaspoon turmeric powder
– Salt and pepper to taste
– Fresh herbs (optional, for garnish) 
Instructions:
1. Start by heating olive oil in a non-stick skillet over medium heat. Add the minced garlic and sauté for about 30 seconds until fragrant.
2. Add the sliced mushrooms to the skillet, and cook for 2-3 minutes until they start to soften.
3. Stir in the crumbled tofu and turmeric powder, mixing everything well. Cook for an additional 3-4 minutes until the tofu is heated through and slightly golden.
4. Add the chopped spinach to the skillet and continue cooking for another 2 minutes until the spinach is wilted.
5. Season with salt and pepper to taste. Mix thoroughly.
6. Serve hot, garnished with fresh herbs if desired.
Micronutrient Breakdown (per serving):
– Vitamin A: 300 IU
– Vitamin C: 15 mg
– Calcium: 150 mg
– Iron: 2 mg
– Magnesium: 50 mg
– Potassium: 350 mg
This dish is rich in protein, low in carbohydrates, and packed with vitamins and minerals, making it a perfect breakfast option for individuals monitoring their blood sugar levels. Enjoy!
