Of which 7.3 g sugars and 4 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Plant protein (tofu) · Calcium (tofu) · Vitamin C (broccoli)
Allergens soy, sesame
Crispy tofu bowl with stir-fried vegetables
Deeply golden tofu, brown rice and a simple soy sauce.
Ingredients
- 200 g (7 oz) firm tofu, cubed
- 100 g (3½ oz) cooked brown rice
- small broccoli florets, to taste (150 g / 5½ oz)
- 1 carrot, cut into sticks (80 g / 2¾ oz)
- 1 red bell pepper, cut into strips (100 g / 3½ oz)
- fresh mushrooms, sliced, to taste (100 g / 3½ oz)
- 1 tsp fresh ginger, grated (2 g)
- 2 cloves garlic, minced (6 g)
- 1 tbsp olive oil (10 g)
- 1 tbsp gluten-free soy sauce (15 g / ½ oz)
- 1 tbsp sesame seeds (10 g)
Method
- Cut the tofu into cubes and pat it very dry with paper towels.
- Brown the tofu in a skillet with olive oil, without stirring too much, until crisp on all sides. Set aside.
The full method (7 steps), Rico's tip, the variations and storage are in the ebook “High Protein”. The English edition is coming soon.
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