Hvor mange kalorier er der i Tofu with Broccoli?

En portion har 151 kcal. Opskriften giver 4 portioner (4 ounce hver).

Hvor meget protein er der i Tofu with Broccoli?

12 g protein pr. portion med 8 g kulhydrat og 10 g fedt.

Hvad skal jeg bruge til Tofu with Broccoli?

9 ingredienser: 1 pound firm tofu, 4 teaspoons vegetable oil, 2 cloves garlic (peeled and minced), 2 scallions (green and whites chopped), 1 head broccoli (broken into florets, stems chopped) og 1/4 cup water ….

Tofu with Broccoli

Name: Tofu with Broccoli
Prep time: 20 min
Cook time: 35 min
Total time: 55 min
Yield: 4 servings
Ingredients: 1 pound firm tofu; 4 teaspoons vegetable oil; 2 cloves garlic (peeled and minced); 2 scallions (green and whites chopped); 1 head broccoli (broken into florets, stems chopped); 1/4 cup water; 1 tablespoon low-sodium soy sauce; 1/2 teaspoon crushed red pepper flakes; 1 tablespoon chopped fresh cilantro (or basil leaves)

Opskriften er på engelsk. Næringsindhold og spørgsmål er oversat.

Tofu cooked until golden brown, and broccoli sautéed in a soy and scallion sauce make up this one-skillet meal. Serve with a side of brown rice for a quick .

151kcal pr. portion

12 gprotein

8 gkulhydrat

10 gfedt

4portioner (4 ounce)

Forberedelse: 20 min · Tilberedning: 35 min

Ingredienser

1 pound firm tofu næringsindhold
4 teaspoons vegetable oil næringsindhold
2 cloves garlic (peeled and minced) næringsindhold
2 scallions (green and whites chopped)
1 head broccoli (broken into florets, stems chopped) næringsindhold
1/4 cup water
1 tablespoon low-sodium soy sauce næringsindhold
1/2 teaspoon crushed red pepper flakes
1 tablespoon chopped fresh cilantro (or basil leaves) næringsindhold

Links til "næringsindhold" går til den nærmeste generiske fødevare på FoodFactly, pr. 100 g.

Næringsindhold pr. portion

Næringsstof	Pr. portion	% DV
Kalorier	151 kcal
Fedt i alt	10 g	13 %
Mættet fedt	1 g	5 %
Kolesterol	0 mg	0 %
Natrium	173 mg	8 %
Kulhydrat i alt	8 g	3 %
Kostfibre	3 g	11 %
Sukkerarter i alt	2 g
Tilsat sukker	0 g	0 %
Protein	12 g	24 %
D-vitamin	0 µg	0 %
Calcium	269 mg	21 %
Jern	3 mg	17 %
Kalium	437 mg	9 %

Næringsanalyse pr. portion som offentliggjort af USDA med opskriften. % RI: procent af FDA's referenceindtag for voksne.

MyPlate-fødevaregrupper pr. portion

Vegetables: 1 cup
Protein Foods: 2 ounces

Fremgangsmåde

Put the tofu on a cutting board and cut it in half and then cut each half into 4 equal pieces.
Put 2 layers of paper towel on a cutting board and put the tofu on top. Let drain at least 20 minutes (and up to 2 hours).
Place a skillet over medium heat and when hot, add 2 teaspoons oil. Add the tofu, one piece at a time, and cook until golden, about 3 minutes per side. Remove the tofu to a plate and set aside.
Reheat the skillet and when it is hot, add remaining 2 teaspoons oil. Add garlic and scallions and cook until just golden, about 2 minutes. Add the broccoli and water and raise the heat to high. Cook until the broccoli is tender, about 4 minutes.
Return the tofu to the pan and add the remaining ingredients. Stir well.
Serve with a side of brown rice.

Noter

Learn more about: Garlic Onions Broccoli Herbs

Kilde

USDA Center for Nutrition Policy and Promotion

Offentliggjort på USDA MyPlate Kitchen (www.myplate.gov/recipes/tofu-broccoli, lukket af USDA i januar 2026; arkiveret kopi). Et værk fra den amerikanske føderale regering, i det offentlige domæne.

Generel ernæringsinformation, ikke medicinsk rådgivning.