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Spinach and Tomato Tofu Toss
Yield: Makes 4 servings
Tofu is a good food choice for vegetarians who do not eat dairy products, because it's rich in protein and iron. Here it is tossed with vegetables for a nutritious breakfast.
Ingredients:
Nonstick cooking spray
3/4
cup chopped onion
1
teaspoon chopped garlic
1
package (10 ounces) extra-firm tofu, drained and cut into 1/2-inch cubes
2
teaspoons soy sauce
1/4
teaspoon black pepper
1/4
pound stemmed spinach, divided
4
rounds whole wheat pita, cut in half
2
large ripe tomatoes, chopped
3/4
cup chopped red bell pepper
Preparation:
1.
Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Add onion and garlic. Cook and stir 2 minutes or until onion is crisp-tender.
2.
Add tofu, soy sauce and black pepper to skillet; toss until well combined. Cook over medium heat 3 to 4 minutes or until heated through. Remove from heat and cool slightly.
3.
Set aside 8 whole spinach leaves; tear remaining leaves into bite-size pieces. Line pita halves with whole spinach leaves. Add tomatoes, torn spinach and bell peppers to tofu mixture; toss to combine. Fill pita halves with tofu mixture. Serve immediately.
Nutritional Information:
| Serving Size: 2 filled pita halves | |
| Sodium | 561 mg |
| Protein | 20 g |
| Fiber | 4 g |
| Carbohydrate | 49 g |
| Saturated Fat | 1 g |
| Total Fat | 8 g |
| Calories from Fat | 21 % |
| Calories | 324 |
Dietary Exchange:
| Vegetable | 1-1/2 |
| Starch | 2-1/2 |
| Meat | 2 |
This recipe appears in:
Casseroles & Dishes
