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.
One serve provides 240 calories, 22 g protein, 7 g fat and 23 g of net carbs.
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
|Hot Chili Peppers, Red, Raw||1||each – approx 4″ – 6″ long|
|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|
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