Meals in Minutes: Southwest Breakfast Scramble

Chef Heather VanHorn of Mayo Clinic Health System in La Crosse shared her recipe for a Southwest Breakfast Scramble with News 8 This Morning. The recipe includes tofu, a good source of protein and calcium but one that’s also low in calories and fat. Chef Heather says increasing your soy intake can improve your LDL cholesterol and may be protective against some cancers.


8 ounces extra-firm tofu 1/4 tsp sea salt

1 Tbsp. Olive oil 1/8 tsp black pepper

1/4 red onion, thinly sliced 1/2 tsp garlic powder

1/2 red pepper, thinly sliced 1/2 tsp cumin powder

2 cups kale, loosely chopped 1/4 tsp chili powder

¼ cup roasted corn 1/4 tsp turmeric


Pat tofu dry and roll in a clean, absorbent towel. Mix pepper, garlic powder, cumin, chili powder, and turmeric in a small bowl. Set aside. Prep veggies and warm a large skillet over medium heat. Once hot, add olive oil and the onion and red pepper. Season with salt and pepper and stir. Cook until softened – about 5 minutes. Add kale and corn, cover to steam for 2 minutes.

Crumble Tofu into bite-sized pieces. Add tofu to the pan and saute for 2 minutes, season with spice blend. Stir immediately, evenly mixing all ingredients. Cook for another 5-7 minutes until tofu is hot and cooked all the way through. Serve immediately. Optional: Serve with salsa, hot sauce, and/or fresh cilantro.

Servings: 2

Per serving: Calories 240, Fat 15 g, Saturated fat 1.5 g, Monounsaturated fat 10 g, Polyunsaturated fat 2 g, Sodium 360 mg, Carbohydrate 16 g, Fiber 5 g, Protein 15 g; Excellent source of Vitamin A, Vitamin C, Calcium, Iron, Folate, Vitamin K, Phosphorus, Magnesium, Copper, Manganese, Selenium

Meals in Minutes: Southwest Breakfast Scramble

Meals in Minutes: Southwest Breakfast Scramble