Tofu Scramble and Avocado Toast

Ingredients

• Tofu

  Silken, firm, Mori-nu, soy

  14 oz or 397g

• Red Onion

  Freshdirect

  ¼ small raw or 17g

• Mushrooms

  White, raw

  1 ½ cup, pieces or slices or 105g

• Broccoli

  Frozen, chopped, unprepared

  1 ½ cup or 234g

• Olive oil

  Salad or cooking

  1 tbsp or 14g

• Thyme

  Spices, dried

  2 tsp, ground or 3g

• Garlic powder

  Spices

  1 tsp or 3g

• Dijon mustard

  Grey poupon

  2 tbsp or 30g

• Spinach

  Raw

  2 cup or 60g

• Whole-wheat bread

  Commercially prepared

  2 slice or 56g

• Avocados

  Raw, All commercial varieties

  1 fruit or 201g

• Salt

  Table

  1 dash or 0.4g

• Pepper

  Spices, black

  1 dash or 0.1g

Directions

1. Drain and slice the tofu. Place the slices between paper towels or a clean dishcloth and press to remove excess moisture.
2. Chop the onion, mushrooms, and broccoli.
3. In a skillet or wok, heat the oil over medium-high heat. Sauté the onions, mushrooms, and broccoli for five minutes.
4. Add the crumbled tofu, spices, and Dijon mustard. Mix to combine, then add the spinach and cook until it wilts, about 5-7 minutes. Covering the skillet will help the spinach wilt faster.
5. Remove from heat and serve with toast topped with mashed avocado, salt, and pepper.

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