Mushroom, chilli & tofu scramble

Recipe

Dietitian tip: Even though this recipe is relatively low in carbohydrate, you can make it lower by having only 1 slice of toast.

Ingredients 

• 1 tablespoon extra virgin olive oil
• 200g (6½oz) button mushrooms, halved or quartered if large
• 1 clove garlic, crushed
• ½ long red chilli, seeded, chopped finely
• 1 green onion (scallion), sliced thinly
• few drops chipotle Tabasco, plus extra to serve
• 200g (6½oz) drained firm tofu, mashed with a fork
• 1 teaspoon finely grated lemon rind
• 1 tablespoon lemon juice
• ½ medium avocado (125g), cut into 2cm (¾in) pieces
• 2 tablespoons coriander (cilantro) leaves
• 4 slices wholegrain sourdough bread (120g), toasted

Method

1. Heat 2 teaspoons of the oil in a medium non-stick frying pan over medium-high heat. Cook the mushrooms, stirring often, for 3-4 minutes or until golden. Add the garlic, chilli, green onion and Tabasco; cook, stirring, for 1 minute. Transfer to a bowl. Wipe the pan clean.
2. Heat remaining oil in cleaned pan over medium heat. Add the tofu; cook, stirring often, for 2-3 minutes or until golden and heated through. Return mushroom mixture to pan; cook, stirring, until heated through.
3. Remove pan from heat; stir in lemon rind and juice.
4. Serve scramble topped with avocado and coriander, with toast on the side. Season with freshly ground black pepper and a little extra Tabasco.

Nutritional information (per serve)

Carb exchanges: 1 ½

Article published July 2024.

ACKNOWLEDGEMENT:

Recipe reproduced with permission from Australian Women's Weekly Food. Visit Diabetes Shop to purchase the Beginners' Guide to Diabetes cook book.