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
| Description | Amount | Unit |
| Garlic, Fresh | 2 | clove |
| Zucchini, Raw | 50 | g |
| Mushrooms, Raw | 60 | g |
| Hot Chili Peppers, Red, Raw | 1 | each – approx 4″ – 6″ long |
| Tamari Sauce | 2 | tbsp |
| Carrots, Raw | 1/2 | small – 5 3/4″ long or less |
| Cabbage, Raw | 1 | cup, chopped |
| Onion, White, Yellow or Red, Raw | 1/4 | small |
| Ginger Root, Raw | 3 | tbsp, sliced |
| Red Capsicum, Raw | 50 | g |
| Tofu, Raw (Not Silken), Cooked, Firm | 100 | g |
Directions
Suitable for
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