Name: Broccoli Cashew Tofu Crunch
Prep time: 10 min
Cook time: 30 min
Yield: 4 servings
Ingredients: tofu; broccoli; cashews; low-sodium soy sauce

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Broccoli Cashew Tofu Crunch

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40 minutes

4 servings

Adjust servings

dairy-free

gluten-free

(?)

Has gluten from:

low-sodium soy sauce

kid friendly

has meat

has pasta

has seafood

mediterranean

vegan

vegetarian

pescatarian

paleo

(?)

Not paleo due to:

tofu

This recipe has no customizations.

Bon Appétit

This recipe fits right into a balanced diet.

Nutrition Rating Details

Here are the percentages used to determine the nutritional rating for this recipe:

• Calcium: 4.3% of RDA
• Calories: 9.5% of RDA
• Carbs: 4.8% of RDA
• Fat (total lipid): 19.6% of RDA
• Fiber: 11.4% of RDA
• Fructose: 2.0% of RDA
• Protein: 10.4% of RDA
• Sodium: 9.2% of RDA
• Sugar: 7.7% of RDA

• Vitamin A (IU): 21.3% of RDA
• Vitamin B6: 12.2% of RDA
• Vitamin C: 108% of RDA
• Iron: 3.5% of RDA
• Magnesium: 24.9% of RDA
• Manganese: 16.5% of RDA
• Niacin: 5.5% of RDA
• Potassium: 13.9% of RDA
• Zinc: 13.1% of RDA

If all nutritional components are less than 50% of RDA (and all vitamins and minerals are less than 400% of RDA) the recipe gets a “Bon Appétit” rating.

MACROS

Carbohydrate

13.2

Calories

189

Fiber

3.18

Iron

0.660

Protein

11.7

Sodium

124

Sugars

2.42

Fat (total lipid)

12.0

INGREDIENTS

Amount

Measure

Adjust

Ingredient

tofu

Extra-firm, drained, cut into bite sized pieces.

heads

broccoli

Cut into bite-sized florets, about 2-3 cups.

1/2

cups

cashews

tsp

low-sodium soy sauce

Low-sodium tamari.

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PREPARATION

Preheat oven to 375 F.

Place broccoli, tofu, and cashews on a large baking sheet. Keep separate, but make sure everything fits in a single layer.

After about 10 minutes, remove cashews. Toss the broccoli and tofu and place back in the oven to roast more.

After about 10 more minutes, remove broccoli. Toss the tofu and place back in to continue roasting.

When tofu is browned on the edges, remove. Combine with the broccoli, cashews, and tamari. Toss well. Serve immediately.

NOTES, TIPS, TRICKS, HINTS, ETC:

Serve this over brown rice, quinoa, or Soba noodles for an easy, healthy meal.

THIS RECIPE CAN BE CUSTOMIZED

Make it Gluten Free!

A gluten-free variant of this recipe can be made. Just substitute gluten-free soy sauce (lite) for low-sodium soy sauce.

Make it Wheat Free!

A wheat-free variant of this recipe can be made. Just substitute gluten-free soy sauce (lite) for low-sodium soy sauce.

COMPLETE NUTRITION

This recipe has the following nutrient totals:

Calories 189

Protein 11.7 g

Carbohydrates 13.2 g

Iron 0.66 mg

Fiber 3.18 g

Calcium 43.0 mg

(plus many more nutrients)

Sample Recipe Chart:

The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.