Tofu and Broccoli Pad See Ew
1 serving of tofu and broccoli pad see ew contains 457 Calories. The macronutrient breakdown is 59% carbs, 27% fat, and 14% protein. This is a good source of protein (29% of your Daily Value), potassium (11% of your Daily Value), and vitamin c (76% of your Daily Value).
- Makes
- 6 servings
- Prep Time
- 20 minutes
- Cook Time
- 30 minutes
Ingredients
Brown sugar 6 tsp packed or 28g
Directions
- Place noodles in a large heatproof bowl and cover with hot tap water. Soak until loose and pliable, about 30 minutes. Separate noodles by hand and drain; set aside.
- Meanwhile, place tofu cubes on a paper-towel-lined plate; set aside. Combine soy sauce, half of the water, and the brown sugar in a small bowl; set aside.
- Heat remaining water in a large nonstick frying pan with a tightfitting lid over medium-high heat until simmering. Add broccoli, cover, and cook until just beginning to soften, about 2 minutes. Remove the lid and cook, stirring often, until water has evaporated and broccoli is just tender when pierced with a knife, about 2 minutes more. Remove broccoli to a plate and set aside.
- Return the pan to medium-high heat, add oil, and heat until shimmering. Add reserved tofu and sauté, turning occasionally, until golden brown on all sides (be careful—the oil will splatter), about 8 to 10 minutes.
- Reduce heat to medium, add garlic, and cook until just beginning to color, about 15 seconds. Add reserved soy sauce mixture, noodles, and broccoli and cook, tossing gently, until noodles are soft, warmed through, and coated with sauce, about 4 minutes.
- Push noodle mixture to one side of the pan, add eggs, and scramble until eggs begin to set, about 30 seconds. Let eggs cook undisturbed until solid, about 1 minute more. Remove from heat and toss to evenly combine all ingredients. Serve immediately.
Nutrition Facts
For 1 serving of tofu and broccoli pad see ew (293g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 457 | |
| Fats | 14g | 17% |
| Saturated fats | 2g | 8% |
| Trans fats | 0.1g | |
| Cholesterol | 69mg | 23% |
| Sodium | 1873mg | 81% |
| Carbs | 67g | 24% |
| Net carbs | 64g | |
| Fiber | 3g | 12% |
| Sugar | 7g | |
| Protein | 16g | |
| Calcium | 94mg | 9% |
| Iron | 3mg | 35% |
| Potassium | 495mg | 11% |
| Vitamin D | 0.4μg | 3% |
| Vitamins and Minerals | ||
| Alpha carotene | 19μg | |
| Beta carotene | 274μg | |
| Caffeine | 0mg | |
| Choline | 85mg | 15% |
| Copper | 0.3mg | 29% |
| Fluoride | 0.2μg | |
| Folate (B9) | 64μg | 16% |
| Lycopene | 0μg | |
| Magnesium | 57mg | 14% |
| Manganese | 1mg | 29% |
| Niacin | 2mg | 13% |
| Pantothenic acid | 1mg | 18% |
| Phosphorus | 292mg | 42% |
| Retinol | 30μg | |
| Riboflavin (B2) | 0.3mg | 20% |
| Selenium | 18μg | 33% |
| Theobromine | 0mg | |
| Thiamine | 0.2mg | 15% |
| Vitamin A IU | 574IU | |
| Vitamin A | 53μg | 6% |
| Vitamin B12 | 0.2μg | 7% |
| Vitamin B6 | 0.3mg | 20% |
| Vitamin C | 69mg | 76% |
| Vitamin D IU | 15IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0.4μg | |
| Vitamin E | 3mg | 19% |
| Vitamin K | 77μg | 64% |
| Zinc | 2mg | 15% |
| Sugars | ||
| Sugar | 7g | |
| Sucrose | 4g | |
| Glucose | 0.5g | |
| Fructose | 1g | |
| Lactose | 0.1g | |
| Maltose | 0.1g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 2g | 8% |
| Monounsaturated fats | 8g | |
| Polyunsaturated fats | 3g | |
| Trans fats | 0.1g | |
| Fatty Acids | ||
| Total omega 3 | 0.2g | |
| Total omega 6 | 2g | |
| Alpha Linolenic Acid (ALA) | 0.2g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 2g | |
| Cystine | 0.2g | |
| Glutamic acid | 3g | |
| Glycine | 1g | |
| Histidine | 0.4g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 1g | |
| Lysine | 1g | |
| Methionine | 0.3g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.2g | |
| Tyrosine | 1g | |
| Valine | 1g | |
