No Cholesterol Scramble

Love eggs, but want a healthier, lower fat, lower cholesterol diet? Try this egg breakfast.

Zap it! Save 430 mg. Cholesterol!
Tip # 16 – Cholesterol-Free Scramble

Would You Believe: Two egg yolks contain more cholesterol than an 8 oz steak!

Some Facts: Two egg yolks contain 430 mg. of cholesterol, whereas four 3½-ounce beefsteaks contain only 364 mg. of cholesterol. That’s why I suggest that you find a substitute for eggs for breakfast.
Tofu provides us with a simple, no-cholesterol breakfast food that can resemble scrambled eggs. Tofu has 0 cholesterol, and a serving of this scramble is 2 grams of fat versus 5 grams for a large egg (see Tip #55). If you use egg whites, there’s no cholesterol and no fat. However, egg whites have the same potential problems associated with any animal protein.

What You Can Do: Try the scrambled egg substitute recipe below, then add your own variations.

Scrambled Tofu
1 block Tofu, firm
¼ C Onions, minced
2 tsp. Vegetarian chicken flavor seasoning
½ tsp. Tumeric
¼ tsp. Sea salt
¼ tsp. Onion powder
¼ tsp. Garlic powder
Canola oil cooking spray

Lightly spray a large nonstick skillet with spray canola oil. Sauté onions, adding a slight amount of water if they start to stick. As the onions cook, add seasonings and mix. Break up tofu into scrambled-egg consistency and add to the mixture. Cook until the mixture is thoroughly heated and resembles scrambled eggs. Serve with whole grain toast or pancakes. Makes 5 portions. (1 portion = 47.4 calories, 2.0 grams fat, 40% protein, 25% carbohydrates, 35% fat).