Tofu and Cauliflower Rice Stir Fry

Tofu and Cauliflower Rice Stir Fry
Fat 39%Carbs 41%Protein 20%
Percent Calories

1 servings of tofu and cauliflower rice stir fry contains 510 Calories. The macronutrient breakdown is 41% carbs, 39% fat, and 20% protein. This is a good source of protein (48% of your Daily Value), fiber (46% of your Daily Value), and potassium (36% of your Daily Value).

Makes
2 servings
Prep Time
10 minutes
Cook Time
30 minutes

Ingredients

Directions

  1. Drain and press the tofu between paper towels to remove excess liquid, placing a weight on top for thorough pressing.
  2. In a zip-top bag, combine half of the olive oil, tamari, hoisin sauce, one-fourth of the maple syrup, and one-third of the red pepper flakes for the tofu marinade.
  3. Slice the pressed tofu into strips or cubes, add to the bag with marinade, and toss to coat. Marinate in the refrigerator for at least 20 minutes.
  4. Preheat the oven to 400°F and line a baking sheet with parchment paper.
  5. Arrange the marinated tofu on the baking sheet and pour any remaining marinade over it. Bake for 20-25 minutes, flipping halfway through.
  6. Pulse cauliflower florets in a food processor until they resemble rice, processing in batches if necessary.
  7. In a small bowl, whisk together the soy sauce for the stir fry sauce, water, remaining maple syrup, remaining red pepper flakes, and ginger.
  8. Heat the remaining olive oil in a large skillet over medium heat. Add the onion and sauté for 5 minutes until soft and translucent.
  9. Add carrots, broccoli, peas, and garlic to the skillet. Sauté for 5-8 minutes until the vegetables are softened.
  10. Add the riced cauliflower and stir fry sauce to the skillet. Sauté for 5 more minutes.
  11. Serve the stir fry with slices of baked tofu, garnished with sesame seeds and sliced green onion.

Nutrition Facts

For 1 servings of tofu and cauliflower rice stir fry (727g)

NutrientValue%DV
Calories510
Fats24g 31%
Saturated fats3g 16%
Trans fats0g
Cholesterol0.1mg 0%
Sodium2525mg 110%
Carbs57g 21%
Net carbs44g
Fiber13g 46%
Sugar28g
Protein27g
Calcium412mg 41%
Iron7mg 83%
Potassium1698mg 36%
Vitamin D0μg 0%
Vitamins and Minerals
Alpha carotene2139μg
Beta carotene5675μg
Caffeine0mg
Choline176mg 32%
Copper1mg 81%
Fluoride5μg
Folate (B9)273μg 68%
Lycopene1μg
Magnesium176mg 42%
Manganese3mg 120%
Niacin5mg 33%
Pantothenic acid3mg 67%
Phosphorus472mg 67%
Retinol0μg
Riboflavin (B2)1mg 45%
Selenium22μg 39%
Theobromine0mg
Thiamine0.4mg 30%
Vitamin A IU11241IU
Vitamin A562μg 62%
Vitamin B120μg 0%
Vitamin B61mg 73%
Vitamin C199mg 221%
Vitamin D IU0IU
Vitamin D20μg
Vitamin D30μg
Vitamin E3mg 20%
Vitamin K133μg 111%
Zinc4mg 33%
Sugars
Sugar28g
Sucrose16g
Glucose5g
Fructose4g
Lactose0.1g
Maltose0.1g
Galactose0g
Starch2g
Fats
Saturated fats3g 16%
Monounsaturated fats16g
Polyunsaturated fats3g
Trans fats0g
Fatty Acids
Total omega 30.1g
Total omega 60.1g
Alpha Linolenic Acid (ALA)0.1g
Docosahexaenoic Acid (DHA)0g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine1g
Arginine2g
Aspartic acid3g
Cystine0.4g
Glutamic acid5g
Glycine1g
Histidine1g
Hydroxyproline0g
Isoleucine1g
Leucine2g
Lysine2g
Methionine0.3g
Phenylalanine1g
Proline1g
Serine1g
Threonine1g
Tryptophan0.3g
Tyrosine1g
Valine1g

Similar Foods