Protein-Packed Breakfast Scramble [Bulkbites.com]

• Servings: 4
• Time: 10 minutes

Egg is the main ingredient in this dish. This humble food is extremely rich in vitamins and minerals, besides high quality protein. Eggs are low in calories, but rich in essential nutrients like copper, iron, zinc, vitamins B12, B6 and D, selenium, etc. Consuming eggs on a regular basis helps promote heart health and strengthen blood. Eggs also enhance kidney and digestive functions for increasing energy. Having these wonder foods for breakfast makes you feel fuller for long periods. Tofu, on the other hand, is known to reduce risks associated with conditions like cancer. Besides this, tofu also has rich antioxidant properties that are beneficial in negating effects of free radicals. Tofu is also rich in calcium, vitamin K, folate, fiber, iron and magnesium.

Nutrition

• calories: 98
• protein: 9
• carbs: 4
• fat: 5
• saturated fat: 0.95
• polyunsaturated fat: 1.71
• monounsaturated fat: 1.81
• cholesterol: 47
• sodium: 127
• potassium: 75
• dietary fiber: 0.84
• sugars: 0.83
• vitamin a: 23
• vitamin c: 2
• calcium: 79
• iron: 2
• magnesium: 0
• complex carbs: 2.33
• other fats: 0.53

Ingredients

• 1 large Egg, whole, raw, fresh
• 3 large Egg, white, raw, fresh
• 1 large Onions, spring or scallions (includes tops and bulb), raw
• 1 unit Bell pepper (green/yellow/red)
• 4 oz HOUSE FOODS Premium Soft Tofu
• 1 tsp Oil, olive, salad or cooking
• 1 dash Salt, table
• 1 dash Spices, pepper, black

Instructions

• Add tofu, egg whites and egg in a bowl and whisk them together. Season them using salt and pepper.
• Heat oil in a nonstick skillet over medium heat.
• Add scallion whites and bell pepper and cook them for 5 minutes. Transfer them to a plate.
• Add egg mixture to skillet and cook for a couple of minutes.
• Top it with scallion greens and bell pepper mixture.
• Serve immediately.