7 Ways to Eat More Vegetable Foods for Good Health


4. Stock Up On Salsa.

The low-cal condiment is long on flavor and fiber—and it packs a whole vegetable serving into every 1/2 cup.

Southwestern Tofu Scramble


  • 3 teaspoons canola oil, divided
  • 1 14-ounce package firm water-packed tofu, rinsed and crumbled1
  • ½ teaspoons chili powder
  • 1 teaspoon ground cumin
  • ½ teaspoon salt, divided
  • 1 small zucchini, diced
  • ¾ cup frozen corn, thawed
  • 4 scallions, sliced
  • ½ cup shredded Monterey Jack cheese
  • ½ cup prepared salsa
  • ¼ cup chopped fresh cilantro


  • Heat 1½ teaspoons oil in a large nonstick skillet over medium heat. Add tofu, chili powder, cumin and ¼ teaspoon salt and cook, stirring, until the tofu begins to brown, 4 to 6 minutes. Transfer to a bowl.
  • Add the remaining 1½ teaspoons oil to the pan. Add zucchini, corn, scallions and the remaining ¼ teaspoon salt. Cook, stirring, until the vegetables are just tender, about 3 minutes. Return the tofu to the pan and cook, stirring, until heated through, about 2 minutes more. Remove from the heat and stir in cheese until just melted. Top each serving with 2 tablespoons salsa and 1 tablespoon cilantro.

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