This recipe came as a spin off from my Boca Rotel recipe combined with my Seasoned Tofu Scramble. I may still make a few changes, but I’ve eaten this the past two days and enjoyed it. The lime cilantro rotel gives this a great flavor, and the grape tomatoes add a wonderful texture. The seasonings can be changed up depending on preference. This is very filling!

Rotel Tofu Scramble!

(1 serving)

1/2 Block Firm Tofu (Lite Firm if available), chopped-”scrambled” with spatula
~100g Grape Tomatoes, chopped in half longways
~70g Black Beans
1 can Lime & Cilantro Rotel
1g each: Cumin powder, Chili powder
1.5g Nutritional Yeast

optional: Diaya Vegan Cheese

Over medium-high heat, combine rotel and tofu in a pan, scramble tofu, and mix well. Add seasonings and nutritional yeast. Add beans and tomatoes. Simmer for ~5 min. Done. I haven’t tried this with the diaya cheese, but I’m sure it would make a nice addition – especially the cheddar version.

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Nutrition Summary for November 29, 2010
Report generated by CRON-o-Meter v0.9.7
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General (23%)
===========================================
Energy               |   348.9 kcal    26%
Protein              |    28.0 g       49%
Carbs                |    38.9 g       20%
Fiber              |     9.9 g       40%
Starch             |     0.0 g        0%
Sugars             |     3.4 g        7%
Fat                  |    10.0 g       21%

Vitamins (48%)
===========================================
Vitamin A            |  2746.1 IU      55%
Lutein+Zeaxanthin  |   129.2 µg       3%
Folate               |   245.4 µg     136%
B1 (Thiamine)        |     1.3 mg     116%
B2 (Riboflavin)      |     1.1 mg      83%
B3 (Niacin)          |     8.7 mg      58%
B5 (Pantothenic Acid)|     0.9 mg      17%
B6 (Pyridoxine)      |     1.4 mg      91%
B12 (Cyanocobalamin) |     0.7 µg      37%
Vitamin C            |    34.9 mg      58%
Vitamin D            |     0.0 IU       0%
Vitamin E            |     1.1 mg       9%
Vitamin K            |    10.0 µg      11%

Minerals (33%)
===========================================
Calcium              |   352.9 mg      35%
Copper               |     0.5 mg      26%
Iron                 |     5.7 mg      38%
Magnesium            |   102.4 mg      32%
Manganese            |     0.9 mg      23%
Phosphorus           |   191.2 mg      27%
Potassium            |   914.8 mg      26%
Selenium             |     4.4 µg       8%
Sodium               |  1387.7 mg     278%
Zinc                 |     1.7 mg      15%

Amino Acids (90%)
===========================================
CYS                  |     0.2 g       65%
ILE                  |     1.3 g      118%
LEU                  |     2.2 g      101%
LYS                  |     1.6 g       92%
MET                  |     0.4 g       61%
PHE                  |     1.4 g      152%
THR                  |     1.3 g      149%
TRP                  |     0.4 g      161%
TYR                  |     1.1 g      225%
VAL                  |     1.4 g       84%

Lipids (9%)
===========================================
Saturated            |     1.2 g        6%
Monounsaturated      |     2.5 g       10%
Polyunsaturated      |     5.8 g       23%
Omega-3            |     0.1 g        9%
Omega-6            |     0.4 g        4%
Cholesterol          |     0.0 mg       0%