Broccoli Mushroom Tofu Stir Fry Recipe With Nutrition Data and Calorie Count

Broccoli Mushroom Tofu Stir Fry

Easy-to-prepare dish that's loaded with nutrients.

Yields:

2 servings

Prep Time:

10 mins

Cook Time:

20 mins

Meal Type:

Main Dish
Lunch

Rating:

Ingredients

2 tsps seasoning
6 cloves garlic
4.8 oz extra firm tofu
3 oz sliced baby bella mushrooms
1 1/2 cups chopped broccoli
4 tbsps extra virgin olive oil
1/4 cup chopped onions

Directions

Chop the vegetables and tofu.
Sauté the garlic and onions until soft. Set aside.
Using the same pan, fry the tofu until light brown. Set aside.
Sauté the broccoli and mushrooms. Add garlic and onions.
Add the tofu and seasoning. Toss everything until vegetables are tender but not overcooked.

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories

Amount Per Serving 365

% Daily Value*

Total Fat

Amount Per Serving 30.88g

% Daily Value 40%
- Saturated Fat
  
  Amount Per Serving 4.164g
- Trans Fat
  
  Amount Per Serving 0g
- Polyunsaturated Fat
  
  Amount Per Serving 4.88g
- Monounsaturated Fat
  
  Amount Per Serving 20.502g
Cholesterol

Amount Per Serving 0mg

% Daily Value 0%
Sodium

Amount Per Serving 431mg

% Daily Value 19%
Total Carbohydrate

Amount Per Serving 13.9g

% Daily Value 5%
- Dietary Fiber
  
  Amount Per Serving 3.5g
  
  % Daily Value 13%
- Total Sugars
  
  Amount Per Serving 3.4g
  
  Includes -g Added Sugars
Protein

Amount Per Serving 10.82g

Nutrients Declaration Requirement

Vitamin A

Amount Per Serving 2mcg

% Daily Value 0%
Vitamin C

Amount Per Serving 72mg

% Daily Value 80%
Vitamin D

Amount Per Serving -mcg

% Daily Value -%
Calcium

Amount Per Serving 12mg

% Daily Value 1%
Iron

Amount Per Serving 10mg

% Daily Value 56%
Potassium

Amount Per Serving 769mg

% Daily Value 16%

Nutrition summary:

Calories 365 KCal
Fat 30.88 g
Carbs 13.9 g
Protein 10.82 g

There are 365 calories in 1 serving of Broccoli Mushroom Tofu Stir Fry.

How long would it take to burn off 365 KCal?
Basketball	37 minutes
Cycling (10 MPH)	50 minutes
Jogging	29 minutes
Running	24 minutes
Swimming (crawl, moderate pace)	35 minutes
Walking	42 minutes
Weight Training	42 minutes
Values estimated based on person weighing 160 lbs.