Mustard-Crusted Tofu with Kale and Sweet Potato
1 serving of mustard-crusted tofu with kale and sweet potato contains 361 Calories. The macronutrient breakdown is 26% carbs, 55% fat, and 19% protein. This is a good source of protein (34% of your Daily Value), fiber (27% of your Daily Value), and potassium (21% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 20 minutes
- Cook Time
- 30 minutes
Ingredients
Directions
- PREPARATION: Peel and mince ginger. Chop kale, onion, sweet potato.
- Cut tofu into eight 1/2-inch-thick slices. Arrange on paper towels; drain 10 minutes. Spread both sides of each slice with mustard.
- Heat 2 tablespoons oil in large nonstick skillet over medium-high heat. Add onion and ginger; saut 1 minute. Add kale, sweet potato, and lime juice. Cover, reduce heat to low, and cook until potato is tender and kale is wilted, about 12 minutes.
- Meanwhile, heat remaining 2 tablespoons oil in another large nonstick skillet over medium heat. Add tofu; cover and cook until heated through and crisp, about 2 minutes per side (some mustard seeds may fall off tofu).
- Arrange kale and sweet potato mixture on plate. Overlap tofu slices atop vegetables and serve.
Nutrition Facts
For 1 serving of mustard-crusted tofu with kale and sweet potato (348g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 361 | |
| Fats | 24g | 30% |
| Saturated fats | 2g | 9% |
| Trans fats | 0.1g | |
| Cholesterol | 0mg | 0% |
| Sodium | 826mg | 36% |
| Carbs | 25g | 9% |
| Net carbs | 17g | |
| Fiber | 8g | 27% |
| Sugar | 6g | |
| Protein | 19g | |
| Calcium | 432mg | 43% |
| Iron | 5mg | 60% |
| Potassium | 996mg | 21% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 75μg | |
| Beta carotene | 10710μg | |
| Caffeine | 0mg | |
| Choline | 14mg | 2% |
| Copper | 2mg | 255% |
| Fluoride | 1μg | |
| Folate (B9) | 218μg | 54% |
| Lycopene | 0μg | |
| Magnesium | 149mg | 36% |
| Manganese | 2mg | 86% |
| Niacin | 2mg | 12% |
| Pantothenic acid | 1mg | 18% |
| Phosphorus | 332mg | 47% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.2mg | 19% |
| Selenium | 27μg | 48% |
| Theobromine | 0mg | |
| Thiamine | 0.3mg | 29% |
| Vitamin A IU | 18001IU | |
| Vitamin A | 902μg | 100% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 1mg | 40% |
| Vitamin C | 166mg | 184% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 5mg | 35% |
| Vitamin K | 946μg | 788% |
| Zinc | 2mg | 22% |
| Sugars | ||
| Sugar | 6g | |
| Sucrose | 1g | |
| Glucose | 1g | |
| Fructose | 1g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 4g | |
| Fats | ||
| Saturated fats | 2g | 9% |
| Monounsaturated fats | 16g | |
| Polyunsaturated fats | 4g | |
| Trans fats | 0.1g | |
| Fatty Acids | ||
| Total omega 3 | 0.3g | |
| Total omega 6 | 2g | |
| Alpha Linolenic Acid (ALA) | 0.3g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 2g | |
| Cystine | 0.2g | |
| Glutamic acid | 3g | |
| Glycine | 1g | |
| Histidine | 0.5g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.2g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.2g | |
| Tyrosine | 1g | |
| Valine | 1g | |
