This is a power protein dish – to me.
It’s not everyday that I feed T so much for breakfast – we usually have soy milk, cereal and yoghurt. But because I was giving him less for lunch on this particular day, I thought I should help him load up a little bit more. Also, we had a conversation a few days ago about vegetarians getting enough protein fuel through different foods. He’s a big guy and he thinks he hasn’t been eating enough protein for his weight.
So anyway, if you don’t eat meat, what are your sources of vegetarian protein? Not all protein need to be from animal flesh. Did you know that whole grains like quinoa, whole grain bread and brown rice are great for protein. Also, beans, nuts, soy, nuts and eggs!
This high protein recipe for tofu omelette is quick and easy to make. I served it with a side of steamed spinach and a grilled cheese sandwich for a power-packed breakfast! You can eat it any time of the day too!
Serves 1. Prep Time: 2 minutes. Cooking time: 5 minutes.
2 large eggs
3 tablespoons worth of chopped spring onions
1 tablespoon of vegetarian oyster sauce (mushroom flavoured)
1 cup of mashed silken tofu (about half a normal brick and mashed crudely with a fork)
1 tablespoon of cooking oil (or a small pat of butter)
1. Mix oyster sauce, 2 tablespoons of chopped spring onions and 2 large eggs in a bowl.
2. Heat up cooking oil in pan.
3. Pour egg mixture into pan and turn heat up on high.
4. Spread the mashed tofu over the egg mixture immediately.
5. Take a lid and cover your pan. Then turn heat down to medium for 30 seconds.
6. When the edges cook and become firm (you can test by trying to lift the omelette), fold the omelette in half (some of the tofu will spill but it doesn’t matter).
7. Turn off the heat and cover your pan with a lid for 1 minute.
8. Serve hot with a sprinkle of the remaining chopped spring onions.
TAH DAH!!! Easy peasy!!!
If you only eat egg whites (that’s where most of the protein come from anyway), then instead of 2 large eggs, use 3 egg whites. Feel free to add pepper to taste but I don’t think salt is necessary as the oyster sauce is quite salty as it is.