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Dinner
Vegan
Vegetarian
Plant forward
Dairy free
Gluten free
High fiber
Heart healthy
Diabetes friendly
Tofu & Broccoli Stir-Fry over Brown Rice
A quick high-protein, plant-forward dinner.
2 servings
An original recipe. The dish is ours, so you will not find it in a food database. Each ingredient below is a real USDA FoodData Central food, and every nutrition number is calculated from those records.
Ingredients
Each links to its USDA FoodData Central record.
Nutrition per serving
Tap any value to see the USDA foods behind it.
- Energy
- Protein
- Total fat
- Saturated fat
- Total carbohydrate
- Fiber
- Sodium
- Potassium
- Phosphorus
Method
- 1Pan-sear cubed tofu until golden; set aside.
- 2Stir-fry broccoli, pepper, and garlic; return the tofu and serve over brown rice with low-sodium seasoning.
Suited to: Type 2 diabetes, Dyslipidemia / CVD risk, Overweight / obesity, Cancer risk reduction, MASLD (fatty liver)
Allergy swaps
This recipe contains the allergens below. Simple substitutions to make it work:
- Soy:swap tofu for chickpeas, lentils, or another cooked bean