Tofu in tomato sauce with brown rice and broccoli

Name: Tofu in tomato sauce with brown rice and broccoli
Total time: 20 min
Yield: 1 serving
Ingredients: tofu: 150 g; brown rice: about 43 g dry (about 130 g cooked); broccoli: 200 g; tomato sauce: 80 g; olive oil: 5 g

Dinner 407 kcal Prep time: 20 min Protein 22 · Fat 15 · Carbs 52

Ingredients

tofu: 150 g
brown rice: about 43 g dry (about 130 g cooked)
broccoli: 200 g
tomato sauce: 80 g
olive oil: 5 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

407 kcal Protein 22 g Fat 15 g Carbs 52 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.
You can swap the grain for another. Check the calories for your portion on the package.
If you reduce the grain portion, add vegetables and recalculate the meal calories.
Vegetables can be swapped for any non-starchy vegetables at the same weight.

Cook it free in SlimlyMe

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Plant-focused

General guidance based on public dietary recommendations, not medical advice. If you are pregnant, breastfeeding, managing a chronic condition or taking medication, discuss changes with a doctor first.