To Know Your Ideal Body Weight, BMI & Obesity Degree - CLICK HERE          Contact: +918928001614/+919820792855 to know more!

Tofu Or Paneer Scramble

VIEWS 28

Energy (kcal) - 124

Protein (g) - 6

Carbohydrate (g) - 4

Fat (g) - 2.8

Khyati's Health-O-Meter Says:

Tofu is naturally gluten-free, low in calorie and an excellent source of protein, iron, and calcium it is especially for vegans and vegetarian. Tofu scramble, with the addition of milk as a source of calcium and protein, the inclusion of vegetables not only increases its nutritional value but also makes it a yummy meal to be eaten with wheat roti or wheat bread.

INGREDIENTS:
  • Firm tofu [scrambled] -  50 g / Paneer [scrambled] [low fat] - 40 g
  • Onion [chopped] - 10 g
  • Olive oil - ½  tsp 
  • Turmeric - ¼ tsp 
  • Red chilli powder - ½ tsp 
  • Milk - 1 tbsp 
  • Chopped green onion [optional] - 2 tsp 
  • Ground pepper - to taste
DIRECTIONS:
Step 1 In a non-stick pan heated to medium, add ulive oil and fry the onion for about 1 minute until soft. Step 2 Crumble the tofu by hand into small pieces into the frying pan.  Step 3 Heat and fry together for another 2-3 minutes, then start adding in the spices and salt.  Step 4 Cook for another 4 minutes until most of the liquid is absorbed and browning on the tofu.  Step 5 Add the milk to the scramble and cook for another 2 minutes and add ground pepper and green onion (optional). Step 6 Instead of tofu, feel free to use low fat paneer as mentioned in the ingredients
Recipe Category:
Milk And Milk Products
Recipe Title:

Tofu Or Paneer Scramble

Recipe Views:
28
Recipe Type:
Veg
Recipe Kcal:
124

Energy
(kcal)

6

Protein
(g)

4

Carbohydrate
(g)

2.8

Fat
(g)

Khyati's
Health-O-Meter Says:

Tofu is naturally gluten-free, low in calorie and an excellent source of protein, iron, and calcium it is especially for vegans and vegetarian. Tofu scramble, with the addition of milk as a source of calcium and protein, the inclusion of vegetables not only increases its nutritional value but also makes it a yummy meal to be eaten with wheat roti or wheat bread.

INGREDIENTS:
  • Firm tofu [scrambled] -  50 g / Paneer [scrambled] [low fat] - 40 g
  • Onion [chopped] - 10 g
  • Olive oil - ½  tsp 
  • Turmeric - ¼ tsp 
  • Red chilli powder - ½ tsp 
  • Milk - 1 tbsp 
  • Chopped green onion [optional] - 2 tsp 
  • Ground pepper - to taste
DIRECTIONS:
Step 1 In a non-stick pan heated to medium, add ulive oil and fry the onion for about 1 minute until soft. Step 2 Crumble the tofu by hand into small pieces into the frying pan.  Step 3 Heat and fry together for another 2-3 minutes, then start adding in the spices and salt.  Step 4 Cook for another 4 minutes until most of the liquid is absorbed and browning on the tofu.  Step 5 Add the milk to the scramble and cook for another 2 minutes and add ground pepper and green onion (optional). Step 6 Instead of tofu, feel free to use low fat paneer as mentioned in the ingredients
Recipe Title: Tofu Or Paneer Scramble
Recipe Category: Milk And Milk Products
Recipe Views: 28
Recipe Type: Veg
Recipe Kcal:

Energy 124 (kcal), Protein 6 (g), Carbohydrate 4 (g), fat 2.8 (g).





Khyati's
Health-O-Meter Says:

Tofu is naturally gluten-free, low in calorie and an excellent source of protein, iron, and calcium it is especially for vegans and vegetarian. Tofu scramble, with the addition of milk as a source of calcium and protein, the inclusion of vegetables not only increases its nutritional value but also makes it a yummy meal to be eaten with wheat roti or wheat bread.

INGREDIENTS:
  • Firm tofu [scrambled] -  50 g / Paneer [scrambled] [low fat] - 40 g
  • Onion [chopped] - 10 g
  • Olive oil - ½  tsp 
  • Turmeric - ¼ tsp 
  • Red chilli powder - ½ tsp 
  • Milk - 1 tbsp 
  • Chopped green onion [optional] - 2 tsp 
  • Ground pepper - to taste
DIRECTIONS:
Step 1 In a non-stick pan heated to medium, add ulive oil and fry the onion for about 1 minute until soft. Step 2 Crumble the tofu by hand into small pieces into the frying pan.  Step 3 Heat and fry together for another 2-3 minutes, then start adding in the spices and salt.  Step 4 Cook for another 4 minutes until most of the liquid is absorbed and browning on the tofu.  Step 5 Add the milk to the scramble and cook for another 2 minutes and add ground pepper and green onion (optional). Step 6 Instead of tofu, feel free to use low fat paneer as mentioned in the ingredients

Copyright ©2024 Balancenutrition.in .All Rights Reserved.

Tofu Or Paneer Scramble - BY KHYATI RUPANI

10 FEB 2018
VIEWS 28

RELATED RECIPES

Garlic Paneer

Paneer is rich in protein and provides us with generous amounts of calcium. Cottage cheese (paneer) is low in carbohydrates and high in protein, making it a great addition to any diet for diabetics. Garlic is seen to lower Total and LDL cholesterol, Garlic strengthens the immune system as well as helps to fight chest infections and coughs.

Tadka Yogurt Dip

Greek yogurt is not only a good source of protein but also provides many essential nutrients like vitamin B12, calcium, and selenium. It also helps in reducing hunger, boosting metabolism, and building muscle. 

Paneer Anardana Kebab

Paneer is also an excellent source of calcium making it a healthy food choice for everyone. Other minerals and vitamins help women during menopause in reducing their stress level and depression through good nutrition. Paneer is a great source of protein. Ginger is known to cure and prevent illnesses and problems like headaches, colds, cough flu, sore throat.