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Egg, Tofu, and Tomato Sandwich Recipe

Cookstr
Course: Main Course
Total Time: Under 30 Minutes
Skill Level: Easy
Cost: Moderate
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Egg, Tofu, and Tomato Sandwich

Photo by: Joseph De Leo

This is one of our favorites because of the protein hit from both the egg whites and the tofu.

Non-vegetarians like it, too.

Yield: Serves 1

INGREDIENTS
  • Olive oil cooking spray
  • 3 broccoli florets, halved
  • 3 ounces firm tofu, diced
  • 1/3 cup diced tomato
  • 2 tablespoons minced chives
  • 5 large egg whites
  • 1 whole wheat 7-inch pita bread, toasted, optional

Directions

Preheat the oven to 400°F. Spray an ovenproof 8-inch nonstick skillet with nonstick cooking spray.

Put cold water in a saucepan to about a depth of 2 inches. Bring to a boil over medium-high heat. Add the broccoli, reduce the heat to a simmer, and blanch for 1 minute. Drain and set aside to cool. Cut into slices.

In a small bowl, toss the broccoli with the tofu, tomato, and chives.

In a mixing bowl, whisk the egg whites until frothy. Lift the vegetables from the bowl with a slotted spoon to drain. Add to the eggs and mix gently. Pour into the pan and bake for 10 to 12 minutes or until set and lightly golden.

Serve plain or stuffed into the pita pocket, if desired.


© 2005 Steve Kapelonis and Elena Kapelonis
NUTRITIONAL INFORMATION

Nutritional information is provided by the author.

Per serving: Total carbohydrates: 35 g / Protein: 35 g / Fat: 9 g / Dietary fiber: 8 g / Calories: 340

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