Mustard-Crusted Tofu with Kale and Sweet Potato

Mustard-Crusted Tofu with Kale and Sweet Potato
Fat 55% Carbs 26% Protein 19%
Percent Calories

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).

4 servings
Prep Time
20 minutes
Cook Time
30 minutes



  1. PREPARATION: Peel and mince ginger. Chop kale, onion, sweet potato.
  2. Cut tofu into eight 1/2-inch-thick slices. Arrange on paper towels; drain 10 minutes. Spread both sides of each slice with mustard.
  3. 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.
  4. 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).
  5. 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%
Sugar 6g
Sucrose 1g
Glucose 1g
Fructose 1g
Lactose 0g
Maltose 0g
Galactose 0g
Starch 4g
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

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