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Tofu Or Paneer Scramble

VIEWS 2091

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.

  • 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
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

Tofu Or Paneer Scramble - BY KHYATI RUPANI

10 FEB 2018
VIEWS 2091


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