Tofu Scramble and Avocado Toast

Tofu Scramble and Avocado Toast
Fat 47% Carbs 32% Protein 21%
Percent Calories

1 serving of tofu scramble and avocado toast contains 455 Calories. The macronutrient breakdown is 32% carbs, 47% fat, and 21% protein. This is a good source of protein (45% of your Daily Value), fiber (46% of your Daily Value), and potassium (32% of your Daily Value).

Makes
2 servings
Prep Time
15 minutes
Cook Time
12 minutes

Ingredients

Directions

  1. Drain and slice tofu. Place slices between a few paper towels or clean dish cloth. Press it between your hands or press tofu while it lies on a hard surface.
  2. Set tofu aside and start on prepping your vegetables by chopping onion, mushrooms, and broccoli.
  3. In skillet or wok, heat oil over medium high heat. Sauté onions, mushrooms and broccoli for five minutes. Add tofu crumbling the between your fingers. Add the spices and dijon, mix to combine; add spinach and continue to cook over medium high heat, stirring occasionally until spinach starts to wilt, about 5-7 minutes or so. Using a lid/cover will help the spinach wilt faster.
  4. Remove skillet/wok from heat. Pair with toast topped with mashed avocado, salt and pepper.

Nutrition Facts

For 1 serving of tofu scramble and avocado toast (560g)

Nutrient Value %DV
Calories 455
Fats 25g 32%
Saturated fats 4g 18%
Trans fats 0g
Cholesterol 0mg 0%
Sodium 760mg 33%
Carbs 38g 14%
Net carbs 25g
Fiber 13g 46%
Sugar 7g
Protein 25g
Calcium 251mg 25%
Iron 7mg 91%
Potassium 1498mg 32%
Vitamin D 0.1μg 0.4%
Vitamins and Minerals
Alpha carotene 40μg
Beta carotene 2477μg
Caffeine 0mg
Choline 56mg 10%
Copper 1mg 106%
Fluoride 0.2μg
Folate (B9) 236μg 59%
Lycopene 0μg
Magnesium 155mg 37%
Manganese 1mg 63%
Niacin 6mg 36%
Pantothenic acid 2mg 45%
Phosphorus 438mg 63%
Retinol 0μg
Riboflavin (B2) 1mg 52%
Selenium 32μg 58%
Theobromine 0mg
Thiamine 1mg 42%
Vitamin A IU 4176IU
Vitamin A 210μg 23%
Vitamin B12 0.1μg 2%
Vitamin B6 1mg 39%
Vitamin C 81mg 90%
Vitamin D IU 2IU
Vitamin D2 0.1μg
Vitamin D3 0μg
Vitamin E 5mg 31%
Vitamin K 283μg 236%
Zinc 4mg 34%
Sugars
Sugar 7g
Sucrose 0.1g
Glucose 3g
Fructose 2g
Lactose 0.2g
Maltose 0.4g
Galactose 0.1g
Starch 7g
Fats
Saturated fats 4g 18%
Monounsaturated fats 13g
Polyunsaturated fats 6g
Trans fats 0g
Fatty Acids
Total omega 3 0.1g
Total omega 6 0g
Alpha Linolenic Acid (ALA) 0.1g
Docosahexaenoic Acid (DHA) 0g
Eicosapentaenoic Acid (EPA) 0g
Docosapentaenoic Acid (DPA) 0g
Amino Acids
Alanine 1g
Arginine 2g
Aspartic acid 2g
Cystine 0.3g
Glutamic acid 4g
Glycine 1g
Histidine 1g
Hydroxyproline 0g
Isoleucine 1g
Leucine 2g
Lysine 1g
Methionine 0.3g
Phenylalanine 1g
Proline 1g
Serine 1g
Threonine 1g
Tryptophan 0.3g
Tyrosine 1g
Valine 1g

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