Baked tofu with broccoli and quinoa

Ingredients

• tofu: 1 serving, about 180 g
• broccoli: 1-2 cups, about 150 g
• cooked quinoa: 3/4 cup, about 130 g
• olive oil: 1 tbsp, about 10 g
• seeds: 1 tbsp, about 8 g

Instructions

1. Measure the ingredients to the portion indicated.
2. Cook gently: boil, bake or braise.
3. Plate it up and don't add oil/sauces beyond the allowance.

Nutrition

Contains: Soy

Swaps

• Tofu can be swapped for chicken/fish 150 g, 2 eggs, or cottage cheese 180 g.
• For a plant-based version: chickpeas or beans 160 g.
• Vegetables can be swapped for any non-starchy vegetables at the same weight.
• If you don't have fresh vegetables, use frozen ones without sauce at the same weight.
• The grain can be swapped for buckwheat, brown rice, bulgur or quinoa, cooked, 150-170 g.

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