While this recipe serves two, it can easily be doubled, but you’ll need a 10-inch skillet. If you prefer, substitute button mushrooms for the shiitake.
1 large egg
4 large egg whites
1/4 teaspoon thyme
1/4 teaspoon salt
1/4 teaspoon black pepper
1 teaspoon vegetable oil, such as olive or canola oil
1/4 cup minced scallion
1/4 cup diced red bell pepper
3 ounces firm tofu, diced (about 1/3 cup)
2 fresh shiitake mushrooms, stems discarded and caps coarsely chopped
2 tablespoons grated Parmesan cheese
1. In a small bowl, beat together the whole egg, egg whites, thyme, salt, and black pepper.
2. In an 8-inch nonstick skillet, heat the oil over medium heat. Add the scallion, bell pepper, tofu, and shiitake, and cook, stirring, until the tofu is just beginning to brown, about 2 minutes.
3. Add the beaten egg mixture. Immediately sprinkle on the Parmesan and cook, stirring with a wooden spoon, until the eggs form soft curds, 1 to 2 minutes. Makes 2 servings
Good source of: riboflavin, selenium, vitamin B12, vitamin C, vitamin D, zinc
If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes
From The Johns Hopkins Cookbook Library: Recipes for a Healthy Heart, edited by Simeon Margolis, M.D., Ph.D. and Lora Brown Wilder, Sc.D., M.S., R.D.