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Crispy Peanut Tofu & Cauliflower Rice Stir-Fry⏱ 90 min total
Recipes

Crispy Peanut Tofu & Cauliflower Rice Stir-Fry

Per 1 serving · 371 g · 9 ingredients

Calories
487
24%
of a 2,000 cal day
  • Protein
    20g
    15% of calories
  • Carbs
    29g
    23% of calories
  • Fat
    36g
    62% of calories
Portion
  • ✓ Cholesterol free

At a glance

One serving of Crispy Peanut Tofu & Cauliflower Rice Stir-Fry (371 g) has 487 calories, with 20 g of protein, 29 g of carbohydrates and 36 g of fat. Most of its energy comes from fat (62% of calories). It is high in protein (40% DV), Vitamin C (113% DV) and riboflavin (b2) (34% DV). Keep an eye on sodium and saturated fat, which provide 50% and 27% of the daily value.

Per 100 g
131cal
low energy density
Protein per 100 cal
4.1g
Net carbs
25g
carbs minus fiber
Fiber
4.6g
17 g sugar

High in

20%+ of the daily value

  • Protein40%
  • Vitamin C113%
  • Riboflavin (B2)34%
  • Niacin24%
  • Vitamin B637%
  • Folate (B9)28%

Good source of

10–19% of the daily value

  • Dietary fiber16%
  • Vitamin A18%
  • Vitamin E12%
  • Vitamin K19%
  • Thiamine12%
  • Choline14%

Watch

20%+ of the daily value

  • Sodium50%
  • Saturated fat27%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 30 minCook 60 min
  1. 1

    Preheat the oven to 400°F and line a baking sheet with parchment paper.

  2. 2

    Drain and press the tofu using a tofu press or by wrapping it in a towel with a weight on top for 15-20 minutes.

  3. 3

    Slice the pressed tofu into 1/2-inch cubes and arrange them on the baking sheet in a single layer. Bake for 20-25 minutes until crispy.

  4. 4

    In a bowl, whisk together the peanut butter, one-third of the sesame oil, soy sauce, maple syrup, and chili garlic sauce. Adjust seasoning to taste.

  5. 5

    Toss the baked tofu in the peanut sauce and let it marinate for 10-15 minutes.

  6. 6

    Grate the cauliflower using a large grater or food processor and set aside.

  7. 7

    Heat a skillet over medium heat. Add half of the remaining sesame oil, cauliflower rice, garlic, and soy sauce. Sauté for 5-8 minutes until browned and tender.

  8. 8

    Add the bok choy with the remaining sesame oil and a dash of soy sauce. Cook until just tender and add to the cauliflower rice.

  9. 9

    Add the marinated tofu to the skillet and cook for about 3 minutes until browned, scraping up any caramelized bits.

  10. 10

    Combine the tofu and vegetables on a serving platter and serve.

Vitamins & minerals

Amounts for 1 serving (371 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A158 μg
18%
Vitamin C101 mg
113%
Vitamin D0 μg
0%
Vitamin E2 mg
12%
Vitamin K23 μg
19%
Thiamine0.1 mg
12%
Riboflavin (B2)0.4 mg
34%
Niacin4 mg
24%
Vitamin B60.5 mg
37%
Folate (B9)112 μg
28%
Vitamin B120 μg
0%
Pantothenic acid2 mg
33%
Choline77 mg
14%

Minerals

NutrientAmount% Daily Value
Calcium305 mg
30%
Iron4 mg
52%
Potassium855 mg
18%
Magnesium119 mg
28%
Phosphorus295 mg
42%
Zinc2 mg
22%
Copper0.4 mg
41%
Manganese2 mg
89%
Selenium17 μg
31%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene0.1 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose1 g—
Galactose0 g—
Glucose2 g—
Glutamic acid4 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0 g—
Methionine0.3 g—
Monounsaturated fats17 g—
Phenylalanine1 g—
Polyunsaturated fats11 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Starch1 g—
Sucrose13 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 62 g—
Tryptophan0.3 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 487 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 92min
    Walking (3.5 mph)
  • 58min
    Cycling (moderate)
  • 41min
    Running (6 mph)
  • 69min
    Swimming laps

Common questions

How many calories are in Crispy Peanut Tofu & Cauliflower Rice Stir-Fry?

One serving of Crispy Peanut Tofu & Cauliflower Rice Stir-Fry (1 serving) has 487 calories, which works out to 131 calories per 100 g. That is about 24% of a 2,000-calorie day.

Is Crispy Peanut Tofu & Cauliflower Rice Stir-Fry high in protein?

It provides a solid 20 g of protein per serving (40% of the 50 g daily value), but protein supplies only 15% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Crispy Peanut Tofu & Cauliflower Rice Stir-Fry keto-friendly?

It is hard to fit into a strict keto diet. One serving has 25 g of net carbs and 23% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Crispy Peanut Tofu & Cauliflower Rice Stir-Fry?

1150 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Crispy Peanut Tofu & Cauliflower Rice Stir-Fry?

17 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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