I take a thick slice of tofu (about 1/5th of the container for one person) and mash it with a fork. Then I put it in a non-stick pan with some chopped garlic, and let it cook while stirring occasionally until it changes texture and some of the water evaporates (just a couple of minutes).
From there, I start adding vegetables, spices and salt. Whatever is on hand is usually good. Normally, I add salt, pepper, sliced mushrooms, red bell pepper, and cubed eggplant. You can put whatever spices you like, and whatever vegetables you like. (for spices, I like yellow curry powder, or basil, or parsley, paprika, red pepper, chili powder, onion powder. Basil is especially good if there's eggplant in there)
If you know how to make nutritional yeast sauce, you can add that when it's out of the pan and stir it around, or you could top it with ketchup.