Baked tofu with potatoes and broccoli

Ingredients

• tofu: 1 serving, about 140 g
• potato: 1 medium tuber, about 180 g
• broccoli: 1-2 cups, about 200 g
• olive oil: 1 tbsp, about 7 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.
• The potatoes can be swapped for 150 g of cooked buckwheat/rice or 180 g of sweet potato.
• For fewer calories, replace half the potatoes with vegetables.
• Vegetables can be swapped for any non-starchy vegetables at the same weight.

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