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Categories: Breakfasts, Fish and shellfish

Breakfast Eggs 'n Lox on Toasted Bagel

By now the message seems pretty clear: getting more soy into our diets can help improve our health. For a variety of reasons, soy has been connected to cancer prevention and may fight symptoms of menopause and osteoporosis. Because it ... Read more

Total time: 20 minutes | Serves 2
  • 1/4 (14-ounce) carton regular tofu, drained
  • 1 teaspoon butter
  • 1 teaspoon oil
  • 2 tablespoons minced green onion, plus more for garnish
  • 1/3 (3-ounce) package smoked salmon, minced
  • 4 eggs, beaten, or 1 cup nonfat egg substitute
  • 1 whole-grain bagel, split in half and toasted
  • 1/4 cup low-fat sour cream
  • Tomato wedges, for garnish

Step 1Cut tofu into 1/2-inch slices and drain on paper towels, patting dry, then cut into 1/4-inch cubes.

Step 2Heat butter and oil in small skillet over medium heat until butter is melted and skillet hot. Saute tofu until lightly browned, stirring, 2 to 3 minutes. Add 2 tablespoons green onion and salmon and saute over medium-low heat 1 minute. Stir in eggs. Cook until outer edges of eggs are set, then slowly stir as for scrambled eggs. Divide eggs between 2 bagel halves. Spoon dollops of sour cream atop eggs and garnish with green onion. Serve with tomato wedges.

Each serving:
328 calories; 596 mg sodium; 443 mg cholesterol; 22 grams fat; 29 grams carbohydrates; 30 grams protein; 1.12 grams fiber.
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