To Know Your Ideal Body Weight, BMI & Obesity Degree - CLICK HERE          Call/WhatsApp: +919152419847 / +919820017056 to know more!

Tofu Or Paneer Scramble

VIEWS 1896

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

Tofu Or Paneer Scramble - BY KHYATI RUPANI

10 FEB 2018
VIEWS 1896

RELATED RECIPES

Multani Paneer Tikka

Cottage cheese is a great source of protein. This dish that is high on protein and calcium is not only delicious but also keeps you full for longer periods and is great for weight loss. Mushrooms are a good source of fibre that lower cholesterol and improve cardiovascular health. Cumin helps in digestion, green onions are a good source of phytochemicals. All the spices used, not only make the food tasty but also have many benefits to the body .

Sprouts Raita

Sprouts raita is a scrumptious accompaniment with any meal, which is a powerhouse of vitamins like, vitamin B1, vitamin B2, and vitamin K. It is an amazing source of protein and has a high amount of dietary fiber. This raita helps in cooling your stomach, add micronutrients to your meal and helps you to a get glowing skin and lose weight.

Paneer Lollipop

A healthy lollipop with paneer and veggies with appetizing flavour and great nutrition. Baby Corn is a very low-calorie food. Onions are rich in oligosaccharides which are prebiotics that improve gut health. They are rich in phytophenols and flavonoids. Ginger is regarded as an excellent carminative (a substance which promotes the elimination of intestinal gas) and intestinal spasmolytic (a substance which relaxes and soothes the intestinal tract).