Free Performance Tools

Tofu & Broccoli With Whole Grain Rice Cakes

Make Tofu & Broccoli With Whole Grain Rice Cakes in about 12 minutes with Tofu, Broccoli, Whole Grain Rice Cakes, Olive Oil, Avocado. Get measured ingredients, preparation steps, and optional free calorie and macro tracking.

Track calories & macros for freeFind your calorie targetBrowse all meals

Ingredients & preparation

Makes 1 serving • About 12 minutes

Illustrative serving of Tofu & Broccoli With Whole Grain Rice Cakes

Tofu & Broccoli With Whole Grain Rice Cakes

12 min

Makes 1 serving

Ingredients
  • 150 g Tofu
  • 156 g Broccoli
  • 18 g Whole Grain Rice Cakes
  • 6.8 g Olive Oil
  • 50 g Avocado (optional)
Instructions
  1. Pan-Fry Tofu in Olive Oil Until Edges Crisp (4–5 Min); Add Broccoli To Sauté 2–3 Min.
  2. Warm Whole Grain Rice Cakes Briefly (Toaster Or Dry Pan).
  3. Serve Tofu & Broccoli Alongside Whole Grain Rice Cakes; Add Avocado (Optional).

Make each meal work for you

Ingredient weights follow the reference servings in our food catalog. Match the food and its preparation state when measuring: cooked grains and raw grains have different weights and nutrition values. The reference servings for this recipe are listed below.

Food reference servings for this recipe
  • Tofu: 1.5 × 100 g firm tofu
  • Broccoli: 1 × 1 cup fresh cooked, no added fat
  • Whole Grain Rice Cakes: 1 × 2 rice cakes
  • Olive Oil: 0.5 × 1 tbsp
  • Avocado: 0.5 × 1/2 raw avocado (100 g edible portion) (optional)

Nutrition totals appear when food data is available. USDA-backed values are identified on the meal; other displayed totals are estimates. Check product labels, ingredients, and your own dietary needs before preparing a meal.

Dish images are AI-generated illustrative servings. Your ingredients, portions, and finished meal may look different.

Understand raw and cooked food weights · Learn how to track calories and macros · USDA FoodData Central

Meal guidance is educational and is not medical advice.