This week the Daily Campus focused on grad school. So I designed a recipe that would be good to have before an interview. This recipe is for a breakfast vegetable scramble.

There is no better way to start your day than with a breakfast that will power you through it. You need a filling, nutrient rich, energy boosting and healthy breakfast like a breakfast vegetable scramble.

This scramble can be made with either tofu or eggs, depending on which you prefer. Tofu is low in calories but extremely high in protein. One serving contains almost 20 percent of your recommended daily amount of protein. It also contains many nutrients such as calcium, iron, selenium, and omega-3 fatty acids. Eggs, the other alternative, are also low in calories but are a good source of protein, containing about 13 percent of your daily recommended amount per egg. Eggs contain many nutrients including, but not limited to, vitamin B2, vitamin B12, and vitamin D. Either option gives you a low calorie, nutrient-rich breakfast.

Egg vegetable scramble with onions, tomatos, and mushrooms.

Serves: 1
Time: 15 minutes

Here’s what you’ll need:
-1/4 package of extra firm tofu
-1/2 cup of vegetables
(I used carrots, onions, and zucchini. Other vegetables that works well with this recipe are yams and corn.)
-Soy sauce or shoyu sauce

OR

-2 eggs or egg whites
-1/2 cup of vegetables
(I used tomatoes, mushrooms and onions.)
Optional: cheese

You will need to do the same prep work for both options. Wash your vegetables and chop them so they are small, bite-size pieces.

If you choose to make the tofu scramble, place about a tablespoon of water in your pan on medium heat. Then, add in your vegetables. This will steam your vegetables. When your water is almost evaporated, it is time to add in your tofu. Turn down your heat to medium-low. Take a square of tofu, one quarter of the package, and crumble it into the pan. Then stir your tofu and vegetables in the pan so they are well mixed. You are now simply eliminating the rest of the water and warming the tofu. When the water is gone and the tofu is warm, you can turn the heat off. Take the pan off the hot burner and add in one teaspoon of either soy sauce or shoyu sauce, which is another type of soy sauce, to add a little flavor. Then mix well and serve warm.

If you choose to make the egg scramble, simply place a splash of olive oil in your pan over medium-low heat. When the pan is warm, add in your vegetables so that they are cooked. In the meantime, you should beat your eggs. Then, add your eggs to the pan with the vegetables. Cook until the eggs are almost done. At this point, if desired, you can add in some shredded mozzarella cheese. When the cheese is melted in and the eggs are finally cooked all the way through, you are ready to enjoy.

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