Asian-Flavored Broccoli with Tofu - 22.36g Carbs, 9.06g Fiber, 8.03g Sugar
From: The George Mateljan Foundation
You can have a complete meal in a matter of minutes when you add this
Asian-inspired broccoli dish to your Healthiest Way of Eating. Broccoli
is not only an excellent source of vitamins, it also contains health-
promoting sulfur compounds which increase your liver's ability to
produce enzymes to neutralize toxic substances.
Prep and Cook Time: 15 minutes
1 lb broccoli, florets cut into quarters
2 medium carrots, sliced thin
8 oz tofu cut into cubes
3 Tbsp extra virgin olive oil
2 tsp lemon juice
2 medium cloves garlic
1 Tbsp tamari (soy sauce)
2 Tbsp grated ginger
1 Tbsp rice vinegar
Red pepper flakes to taste
Fill bottom of steamer with 2 inches of water.
While steam is building up in steamer, cut broccoli florets into
quarters and let them sit for 5-10 minutes to enhance their health
promoting properties. Also cut stems into 1/4-inch pieces.
Press or chop garlic and let sit for at least 5 minutes.
Add tofu and sliced carrots to steamer and steam for 2 minutes.
Add broccoli and steam for 5 more minutes.
Toss with rest of ingredients.
Optional: To mellow the flavor of garlic, add garlic to steamer for
the last 2 minutes of steaming.
Serves: 2
Total Weight: 445.28g
Nutrition per Serving:
370.24 Calories, 246.79 Calories from Fat, 35.49 Calories from Saturated Fat,
17.81g Protein, 22.36g Carbs, 9.06g Dietary Fiber, 1.60g Soluble Fiber,
7.27g Insoluble Fiber, 8.03g Total Sugar, 3.62g Monosaccharides,
2.78g Disaccharides, 5.27g Other Carbs, 27.42g Total Fat, 3.94g Saturated Fat,
17.77g Mono Fat, 5.03g Poly Fat, 0g Trans Fatty Acids, 0mg Cholesterol
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