Garlic Broccoli Tofu
2 serving of garlic broccoli tofu contains 293 Calories The macronutrient breakdown is 36% carbs, 29% fat, and 35% protein. This is a good source of protein (52% of your Daily Value), fiber (42% of your Daily Value), and potassium (32% of your Daily Value).
- Makes
- 1 serving
- Prep Time
- 10 minutes
- Cook Time
- 10 minutes
Ingredients
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 2 serving of garlic broccoli tofu (594g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 293 | |
| Fats | 11g | 14% |
| Saturated fats | 2g | 10% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 149mg | 6% |
| Carbs | 30g | 11% |
| Net carbs | 19g | |
| Fiber | 12g | 42% |
| Sugar | 8g | |
| Protein | 29g | |
| Calcium | 629mg | 63% |
| Iron | 6mg | 81% |
| Potassium | 1523mg | 32% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 91μg | |
| Beta carotene | 1314μg | |
| Caffeine | 0mg | |
| Choline | 134mg | 24% |
| Copper | 1mg | 73% |
| Fluoride | 0μg | |
| Folate (B9) | 274μg | 68% |
| Lycopene | 0μg | |
| Magnesium | 163mg | 39% |
| Manganese | 2mg | 98% |
| Niacin | 3mg | 16% |
| Pantothenic acid | 2mg | 46% |
| Phosphorus | 528mg | 75% |
| Retinol | 0μg | |
| Riboflavin (B2) | 1mg | 41% |
| Selenium | 32μg | 59% |
| Theobromine | 0mg | |
| Thiamine | 0.4mg | 30% |
| Vitamin A IU | 2268IU | |
| Vitamin A | 113μg | 13% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 1mg | 69% |
| Vitamin C | 325mg | 361% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 3mg | 19% |
| Vitamin K | 375μg | 313% |
| Zinc | 4mg | 32% |
| Sugars | ||
| Sugar | 8g | |
| Sucrose | 0.4g | |
| Glucose | 2g | |
| Fructose | 2g | |
| Lactose | 1g | |
| Maltose | 1g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 2g | 10% |
| Monounsaturated fats | 3g | |
| Polyunsaturated fats | 4g | |
| 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 | 4g | |
| Cystine | 0.2g | |
| Glutamic acid | 6g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 2g | |
| Lysine | 2g | |
| Methionine | 0.4g | |
| Phenylalanine | 1g | |
| Proline | 2g | |
| Serine | 2g | |
| Threonine | 1g | |
| Tryptophan | 0.4g | |
| Tyrosine | 1g | |
| Valine | 1g | |