Baked tofu with potatoes and broccoli
Dinner
500 kcal
Prep time: 20 min Protein 25 · Fat 18 · Carbs 56
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
- Measure the ingredients to the portion indicated.
- Cook gently: boil, bake or braise.
- Plate it up and don't add oil/sauces beyond the allowance.
Nutrition
500 kcal
Protein 25 g
Fat 18 g
Carbs 56 g
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.