Even whenever you’re cooking for one, it’s price taking a small while to blueprint a hot, protein-rich breakfast. By stretching an egg with a small bit tofu, you lower the cholesterol and saturated elephantine. Strive tucking it into a whole-wheat pita pocket for a straightforward and satisfying breakfast sandwich-and a healthful replacement to immediate-food fare.
Ingredients
-
1 fleshy egg
-
½ teaspoon dried tarragon
-
Streak of hot sauce
-
Pinch of salt
-
Freshly ground pepper, to taste
-
1 teaspoon additional-virgin olive oil, or canola oil
-
2 tablespoons crumbled tofu, (silken or traditional)
Directions
-
Mix egg, tarragon, hot sauce, salt and pepper in a little bowl with a fork. Warmth oil in a little nonstick skillet over medium-low heat. Add tofu and cook dinner, stirring, until warmed by, 20 to 30 seconds. Add egg mixture and race until the egg is decided, but quiet creamy, 20 to 30 seconds. Back without delay.
Charge it
Nutrition Facts (per serving)
| 137 | Energy |
| 11g | Chunky |
| 2g | Carbs |
| 9g | Protein |
| Nutrition Facts | |
|---|---|
|
Servings Per Recipe 1 |
|
|
Energy 137 |
|
| % Day to day Designate * | |
|
Full Carbohydrate 2g |
1% |
|
Dietary Fiber 1g |
2% |
|
Full Sugars 0g |
|
|
Protein 9g |
17% |
|
Full Chunky 11g |
13% |
|
Saturated Chunky 2g |
11% |
|
Ldl cholesterol 186mg |
62% |
|
Vitamin A 310IU |
6% |
|
Vitamin C 0mg |
0% |
|
Folate 26mcg |
6% |
|
Sodium 231mg |
10% |
|
Calcium 39mg |
3% |
|
Iron 1mg |
7% |
|
Magnesium 9mg |
2% |
|
Potassium 97mg |
2% |
Nutrition data is calculated by a registered dietitian using an ingredient database but ought to be sensible an estimate.
* Day to day Values (DVs) are the suggested amounts of nutrients to be pleased day after day. P.c Day to day Designate (%DV) discovered on diet labels tells you how unheard of a serving of a explicit food or recipe contributes to every of those total suggested amounts. Per the Meals and Drug Administration (FDA), the day-to-day sign is in accordance with a passe 2,000 calorie diet. Looking to your calorie wishes or whenever you would also unbiased have gotten a health condition, you would also need extra or much less of explicit nutrients. (As an illustration, it’s suggested that folks following a heart-wholesome diet eat much less sodium on a day-to-day basis in comparison to those following a passe diet.)
(-) Files is no longer within the meanwhile within the market for this nutrient. Whenever you are following a fundamental diet for scientific reasons, ensure to negate over alongside with your main care provider or a registered dietitian to greater realize your individual diet wishes.
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