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.

Shiitake mushrooms Image - Masterfile

Ingredients

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

Directions

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

Nutrition Facts

per serving
calories 165
total fat 7.9g
saturated fat 2.5g
cholesterol 111mg
dietary fiber 1g
carbohydrate 7g
protein 16g
sodium 567mg

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.

Publication Review By: the Editorial Staff at Healthcommunities.com

Published: 27 Oct 2011

Last Modified: 24 Mar 2015