Tofu stir fry

When it comes to plant-based proteins, tofu provides a high percentage of protein as well as good digestibility, meaning you will get more bioavailable protein into your system with fewer calories relative to other plant-based sources of protein.  

The tofu in this recipe provides about half the calories and protein, along with a significant amount of choline, calcium, copper, iron, manganese, phosphorus and selenium.  Cabbage provides vitamin C, vitamin K and folate. The chilli peppers provide vitamin C and B6 with a nice little bit to the taste while the carrots boost the vitamin A and the mushrooms lift the B5.  

Macros 

One serve provides 240 calories, 22 g protein, 7 g fat and 23 g of net carbs.

Micros  

The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  

Ingredients 

SERVES 1

DescriptionAmountUnit
Garlic, Fresh2clove
Zucchini, Raw50g
Mushrooms, Raw60g
Hot Chili Peppers, Red, Raw1each – approx 4″ – 6″ long
Tamari Sauce2tbsp
Carrots, Raw1/2small – 5 3/4″ long or less
Cabbage, Raw1cup, chopped
Onion, White, Yellow or Red, Raw1/4small
Ginger Root, Raw3tbsp, sliced
Red Capsicum, Raw50g
Tofu, Raw (Not Silken), Cooked, Firm100g

Directions 

Suitable for 

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