Tofu Scramble and Avocado Toast

Ingredients

• Tofu

  Silken, firm, Mori-nu, soy

  7 oz or 198g

• Red Onion

  Freshdirect

  ⅛ small raw or 9g

• Mushrooms

  White, raw

  ¾ cup, pieces or slices or 53g

• Broccoli

  Frozen, chopped, unprepared

  ¾ cup or 117g

• Olive oil

  Salad or cooking

  ½ tbsp or 7g

• Thyme

  Spices, dried

  1 tsp, ground or 1g

• Garlic powder

  Spices

  ½ tsp or 2g

• Dijon mustard

  Grey poupon

  1 tbsp or 15g

• Spinach

  Raw

  1 cup or 30g

• Multi-grain bread

  (includes whole-grain)

  1 slice regular or 26g

• Avocados

  Raw, All commercial varieties

  ½ fruit or 101g

• Salt

  Table

  ½ dash or 0.2g

• Pepper

  Spices, black

  ½ dash or 0.05g

Directions

1. Drain and slice tofu. Place slices between a few paper towels or clean dish cloth. Press it between your hands or press tofu while it lies on a hard surface.
2. Set tofu aside and start on prepping your vegetables by chopping onion, mushrooms, and broccoli.
3. In skillet or wok, heat oil over medium high heat. Sauté onions, mushrooms and broccoli for five minutes. Add tofu crumbling it between your fingers. Add the spices and dijon, mix to combine; add spinach and continue to cook over medium high heat, stirring occasionally until spinach starts to wilt, about 5-7 minutes or so. Using a lid/cover will help the spinach wilt faster.
4. Remove skillet/wok from heat. Pair with toast topped with mashed avocado, salt and pepper.

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