1 serving of stir fry tofu and broccoli contains 647 Calories. The macronutrient breakdown is 31% carbs, 39% fat, and 30% protein. This is a good source of protein (88% of your Daily Value), fiber (49% of your Daily Value), and potassium (26% of your Daily Value).
- Makes
- 1 serving
- Prep Time
- 10 minutes
- Cook Time
- 10 minutes
Ingredients
HEB Organic Extra Firm Tofu 4 ½ servings or 383g
Canola oil ½ tbsp or 7g
Directions
- Press and prepare tofu
- cube tofu into bite sized cubes
- Brown tofu in pan
- add carrots and broccoli
- season with pepper
- add glaze and cook until bubbly and hot
Nutrition Facts
For 1 serving of stir fry tofu and broccoli (756g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 647 | |
| Fats | 28g | 36% |
| Saturated fats | 3g | 14% |
| Trans fats | 0g | |
| Cholesterol | 0mg | 0% |
| Sodium | 968mg | 42% |
| Carbs | 51g | 19% |
| Net carbs | 37g | |
| Fiber | 14g | 49% |
| Sugar | 29g | |
| Protein | 49g | |
| Calcium | 624mg | 62% |
| Iron | 5mg | 62% |
| Potassium | 1227mg | 26% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 2550μg | |
| Beta carotene | 7393μg | |
| Caffeine | 0mg | |
| Choline | 41mg | 7% |
| Copper | 0.1mg | 8% |
| Fluoride | 2μg | |
| Folate (B9) | 170μg | 43% |
| Lycopene | 1μg | |
| Magnesium | 51mg | 12% |
| Manganese | 1mg | 33% |
| Niacin | 2mg | 11% |
| Pantothenic acid | 1mg | 18% |
| Phosphorus | 142mg | 20% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.3mg | 23% |
| Selenium | 7μg | 12% |
| Theobromine | 0mg | |
| Thiamine | 0.2mg | 19% |
| Vitamin A IU | 14448IU | |
| Vitamin A | 723μg | 80% |
| Vitamin B12 | 0μg | 0% |
| Vitamin B6 | 0.4mg | 29% |
| Vitamin C | 136mg | 151% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 5mg | 30% |
| Vitamin K | 204μg | 170% |
| Zinc | 1mg | 12% |
| Sugars | ||
| Sugar | 29g | |
| Sucrose | 3g | |
| Glucose | 2g | |
| Fructose | 2g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 1g | |
| Fats | ||
| Saturated fats | 3g | 14% |
| Monounsaturated fats | 5g | |
| Polyunsaturated fats | 2g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 1g | |
| Total omega 6 | 1g | |
| Alpha Linolenic Acid (ALA) | 1g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 0.4g | |
| Arginine | 0.5g | |
| Aspartic acid | 1g | |
| Cystine | 0.2g | |
| Glutamic acid | 1g | |
| Glycine | 0.2g | |
| Histidine | 0.2g | |
| Hydroxyproline | 0g | |
| Isoleucine | 0.3g | |
| Leucine | 0.4g | |
| Lysine | 0.4g | |
| Methionine | 0.1g | |
| Phenylalanine | 0.3g | |
| Proline | 0.4g | |
| Serine | 0.3g | |
| Threonine | 0.4g | |
| Tryptophan | 0.1g | |
| Tyrosine | 0.2g | |
| Valine | 0.4g | |