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
- 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.
- 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.
- Remove pan from heat; stir in lemon rind and juice.
- 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
| Energy | 1940kj |
| Protein | 23g |
| Total fat | 27g |
| Saturated fat | 4g |
| Carbohydrates | 24g |
| Fibre | 15g |
| Sodium | 321mg |
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.
