1 ½ serving of garlic broccoli tofu contains 220 Calories. The macronutrient breakdown is 36% carbs, 29% fat, and 35% protein. This is a good source of protein (39% of your Daily Value), fiber (31% of your Daily Value), and potassium (24% of your Daily Value).
- Makes
- 1 serving
- Prep Time
- 10 minutes
- Cook Time
- 10 minutes
Ingredients
Garlic powder ¾ tsp or 2g
Directions
- Drain and dry the tofu, then cut it into cubes.
- Bring water to a boil in a pot with a steam tray on top. Add the broccoli and steam for 4-6 minutes until tender.
- Remove the broccoli from heat and add it to a pan over medium heat. Add the tofu, sprinkle with garlic powder, and toss until evenly heated through. Serve and enjoy.
Nutrition Facts
For 1 ½ serving of garlic broccoli tofu (445g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 220 | |
| Fats | 8g | 10% |
| Saturated fats | 2g | 8% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 112mg | 5% |
| Carbs | 23g | 8% |
| Net carbs | 14g | |
| Fiber | 9g | 31% |
| Sugar | 6g | |
| Protein | 22g | |
| Calcium | 472mg | 47% |
| Iron | 5mg | 61% |
| Potassium | 1142mg | 24% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 68μg | |
| Beta carotene | 986μg | |
| Caffeine | 0mg | |
| Choline | 100mg | 18% |
| Copper | 0.5mg | 54% |
| Fluoride | 0μg | |
| Folate (B9) | 205μg | 51% |
| Lycopene | 0μg | |
| Magnesium | 122mg | 29% |
| Manganese | 2mg | 74% |
| Niacin | 2mg | 12% |
| Pantothenic acid | 2mg | 35% |
| Phosphorus | 396mg | 57% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.4mg | 31% |
| Selenium | 24μg | 44% |
| Theobromine | 0mg | |
| Thiamine | 0.3mg | 22% |
| Vitamin A IU | 1701IU | |
| Vitamin A | 85μg | 9% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 1mg | 51% |
| Vitamin C | 244mg | 271% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 2mg | 14% |
| Vitamin K | 281μg | 235% |
| Zinc | 3mg | 24% |
| Sugars | ||
| Sugar | 6g | |
| Sucrose | 0.3g | |
| Glucose | 1g | |
| Fructose | 2g | |
| Lactose | 1g | |
| Maltose | 1g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 2g | 8% |
| Monounsaturated fats | 2g | |
| Polyunsaturated fats | 3g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 2g | |
| Aspartic acid | 3g | |
| Cystine | 0.1g | |
| Glutamic acid | 4g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 2g | |
| Lysine | 1g | |
| Methionine | 0.3g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.3g | |
| Tyrosine | 1g | |
| Valine | 1g | |