Egg, Tofu, and Tomato Sandwich – a delicious recipe with Olive oil cooking spray, broccoli, firm tofu, tomato, chives, egg whites. Easy to follow and perfect for any occasion.
Serves 4
Vegetarian
Servings:persons
1
Preheat the oven to 400F.
2
Spray an ovenproof 8-inch nonstick skillet with nonstick cooking spray.
3
Put cold water in a saucepan to about a depth of 2 inches.
4
Bring to a boil over medium-high heat.
5
Add the broccoli, reduce the heat to a simmer, and blanch for 1 minute.
6
Drain and set aside to cool.
7
Cut into slices.
8
In a small bowl, toss the broccoli with the tofu, tomato, and chives.
9
In a mixing bowl, whisk the egg whites until frothy.
10
Lift the vegetables from the bowl with a slotted spoon to drain.
11
Add to the eggs and mix gently.
12
Pour into the pan and bake for 10 to 12 minutes or until set and lightly golden.
13
Serve plain or stuffed into the pita pocket, if desired.
208
kcal
Calories
13
g
Fat
7
g
Carbs
19
g
Protein
FatCarbsProtein
* Per serving · 4 servings · Values may vary.
No additional tips available.
No specific allergen information. Please check the ingredient list for possible allergens.
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Frequently Asked Questions
This recipe makes 4 servings. You can adjust the portion size directly on this page.
You need 7 ingredients. The key ingredients include: Olive oil cooking spray, 3 broccoli florets, halved, 3 ounces firm tofu, diced, 1/3 cup diced tomato, and more.
Yes, Egg, Tofu, and Tomato Sandwich falls under the Vegetarian category and is a great choice for this type of meal.
Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.
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