Tuesday, May 26, 2015

Ultimate Breakfast Fry Up

2 tomatoes
assorted dried herbs (basil, oregano, dill, etc.)

12 oz extra firm tofu
1/2 yellow onion
1/2 green bell pepper
8oz mushrooms (crimini, white, or other)
4 garlic cloves
1 teaspoon turmeric
4 tablespoons nutritional yeast
4 cups baby spinach, washed

8oz organic flax tempeh
2 tablespoons soy sauce
2 teaspoons tomato ketchup
1 teaspoon liquid smoke flavoring

Broiled Tomato: Slice tomato in half. Season with dried herbs, salt, and pepper. Place cut-side up in casserole dish. Broil on High for 20 minutes.

Tofu Scramble: Spray pan with non-stick spray, heat to medium. Add onion, garlic, and pepper to pan, stir fry until onions begin to turn translucent, about 5 minutes. Stir in mushrooms, fry for another 5 minutes.

While vegetables are cooking, mash with a fork tofu in a medium sized bowl. Stir turmeric and nutritional yeast into tofu. Once vegetables are browned, add tofu mixture to pan. Combine and fry mixture until tofu is consistently heated. Stir in half of the baby spinach, cook until spinach is bright green, only a minute or two. Serve tofu scramble over remaining spinach leaves.

Tempeh Bacon: The day before, slice tempeh block into bacon-sized strips. In a small bowl, stir together soy sauce, ketchup, and liquid smoke. Marinate tempeh strips in mixture overnight, or at least 2 hours. When you're ready to cook, fry strips on pan with non-stick spray until browned; this should only take a few minutes.

makes 2 breakfast heaps
460 calories  |  16g carbs  |  39g fat  |  43g protein