Asian/ breakfast/ Low fat/ Mark Bittman/ one-pan/ Sauté/ vegetarian

Breakfast Tofu Scramble

The first of a tofu crumble recipe on this blog comes from Mark Bittman. The title of the dish is “chorizo” taco, as if it were ground or coarsely chopped meat. The tofu, or beancurd, has no flavor takes on the flavor of whatever is cooked with it. My very first impression: it gives me pause whenever a vegetarian ingredient masquerades as meat. But my doubt has dissipated since the dish delivers. Now a sequel with a new twist: the breakfast tofu scramble — in all its earnestness.

In the old days, I used to skip breakfast. Nutrition experts say, that may be a mistake. Not only does a morning meal provide the fuel you need to start the day, but there are numerous studies supporting that breakfast delivers a range of health benefits.

Health experts say getting the right balance of protein, fiber and unsaturated fats at breakfast is important. In addition, pay special attention to protein which we often don’t get enough at breakfast. How often do we reach for that croissant or breakfast pastries or energy bars (I know I do), which are high in refined sugars or other carbohydrates?

This is what we know about tofu. The high level of protein makes tofu a good alternative to animal-derived meat. Federal dietary guidelines include tofu as part of a healthy vegetarian dietary pattern. Furthermore, a 2021 American Heart Association scientific statement emphasizes choosing plant-based proteins for heart health.

The breakfast tofu scramble delivers the protein we need to jumpstart the day. Unlike other recipes, tofu is not fried which takes care of the preferred reduced fat content. The sauce, which is added to the tofu during the cooking process, imparts great flavor. It’s balanced among its various ingredients: soy sauce for umami, maple syrup for sweetness and hot sauce for heat. Play around with the amount of each to achieve the flavor you like. The best part: you can’t really mess it up.

Tips for crispy edges: Dry the tofu to get as much water out of it as possible. (See step 1.) The drier the tofu, the leas time it takes for it to take on color and the edges to crisp. A cast iron or non-stick pan is also recommended to sear the tofu pieces for best results.

Print Recipe

Breakfast Tofu Scramble

Ingredients

1 (14- to 16-ounce) block firm or extra-firm tofu, drained
3 tablespoons maple syrup, plus more for serving
2 tablespoons soy sauce
1½ teaspoons finely chopped fresh sage or 1 teaspoon dried sage
½ teaspoon hot sauce, plus more for serving
2 garlic cloves, finely grated
Salt and pepper
2 tablespoons extra-virgin olive oil

Instructions

DRY THE TOFU: Set the tofu on one of its large flat sides and cut it in half horizontally. Pat dry and wrap in towels. If time allows, press the tofu by placing a cast-iron skillet or other heavy object on top of the wrapped tofu for about 30 minutes.

MAKE THE SAUCE: In a measuring cup or bowl, combine the maple syrup, soy sauce, sage, hot sauce and garlic with 2 tablespoons water.

SAUTÉ THE TOFU: Unwrap the tofu and season all sides with salt and pepper. Heat the oil in a medium skillet over medium-high. Add the tofu and cook until golden brown and crisp, 3 to 6 minutes per side.

Reduce heat to medium. Using a spatula or wooden spoon, break up the tofu into chunks. Add the maple-sage mixture and cook, stirring and continuing to break up the tofu, until the sauce is absorbed and the tofu is golden brown, 2 to 4 minutes. Season with more salt, hot sauce and another drizzle of maple syrup until it’s your desired balance of sweet, savory and spicy.