Tofu and Broccoli Pad See Ew

Tofu and Broccoli Pad See Ew
Fat 28%Carbs 58%Protein 15%
Percent Calories

1 serving of tofu and broccoli pad see ew contains 464 Calories. The macronutrient breakdown is 58% carbs, 28% fat, and 15% protein. This is a good source of protein (31% of your Daily Value), fiber (15% of your Daily Value), and potassium (11% of your Daily Value).

Makes
6 servings
Prep Time
20 minutes
Cook Time
30 minutes

Ingredients

Directions

  1. Place noodles in a large heatproof bowl and cover with hot tap water. Soak until loose and pliable, about 30 minutes. Separate noodles by hand and drain. Set aside.
  2. Meanwhile, drain and cube tofu and place on a paper-towel-lined plate. Set aside.
  3. Combine soy sauce, half of the water, and the brown sugar in a small bowl. Set aside.
  4. Heat remaining water in a large nonstick frying pan with a tight-fitting lid over medium-high heat until simmering. Add broccoli, cover, and cook until just beginning to soften, about 2 minutes. Remove the lid and cook, stirring often, until water has evaporated and broccoli is just tender when pierced with a knife, about 2 minutes more. Remove broccoli to a plate and set aside.
  5. Return the pan to medium-high heat, add oil, and heat until shimmering. Add reserved tofu and sauté, turning occasionally, until golden brown on all sides (be careful—the oil will splatter), about 8 to 10 minutes.
  6. Reduce heat to medium, add garlic, and cook until just beginning to color, about 15 seconds. Add reserved soy sauce mixture, noodles, and broccoli and cook, tossing gently, until noodles are soft, warmed through, and coated with sauce, about 4 minutes.
  7. Push noodle mixture to one side of the pan, add eggs, and scramble until eggs begin to set, about 30 seconds. Let eggs cook undisturbed until solid, about 1 minute more. Remove from heat and toss to evenly combine all ingredients. Serve immediately.

Nutrition Facts

For 1 serving of tofu and broccoli pad see ew (307g)

NutrientValue%DV
Calories464
Fats14g 18%
Saturated fats2g 9%
Trans fats0.1g
Cholesterol62mg 21%
Sodium1860mg 81%
Carbs67g 25%
Net carbs63g
Fiber4g 15%
Sugar7g
Protein17g
Calcium212mg 21%
Iron3mg 41%
Potassium510mg 11%
Vitamin D0.3μg 2%
Vitamins and Minerals
Alpha carotene23μg
Beta carotene329μg
Caffeine0mg
Choline101mg 18%
Copper0.3mg 31%
Fluoride0.2μg
Folate (B9)85μg 21%
Lycopene0μg
Magnesium67mg 16%
Manganese1mg 49%
Niacin2mg 13%
Pantothenic acid1mg 20%
Phosphorus318mg 45%
Retinol27μg
Riboflavin (B2)0.2mg 17%
Selenium25μg 45%
Theobromine0mg
Thiamine0.2mg 13%
Vitamin A IU657IU
Vitamin A55μg 6%
Vitamin B120.2μg 6%
Vitamin B60.3mg 26%
Vitamin C82mg 91%
Vitamin D IU14IU
Vitamin D20μg
Vitamin D30.3μg
Vitamin E3mg 20%
Vitamin K94μg 78%
Zinc2mg 16%
Sugars
Sugar7g
Sucrose4g
Glucose1g
Fructose1g
Lactose0.2g
Maltose0.2g
Galactose0g
Starch0g
Fats
Saturated fats2g 9%
Monounsaturated fats8g
Polyunsaturated fats3g
Trans fats0.1g
Fatty Acids
Total omega 30.2g
Total omega 62g
Alpha Linolenic Acid (ALA)0.2g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine1g
Arginine1g
Aspartic acid2g
Cystine0.2g
Glutamic acid3g
Glycine1g
Histidine0.4g
Hydroxyproline0g
Isoleucine1g
Leucine1g
Lysine1g
Methionine0.3g
Phenylalanine1g
Proline1g
Serine1g
Threonine1g
Tryptophan0.3g
Tyrosine1g
Valine1g

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