⏱ 50 min totalMustard-Crusted Tofu with Kale and Sweet Potato
Per 1 serving · 347 g · 8 ingredients
of a 2,000 cal day
- Protein19g19% of calories
- Carbs25g26% of calories
- Fat24g55% of calories
- ✓ Cholesterol free
At a glance
One serving of Mustard-Crusted Tofu with Kale and Sweet Potato (347 g) has 359 calories, with 19 g of protein, 25 g of carbohydrates and 24 g of fat. Most of its energy comes from fat (55% of calories). It is high in protein (38% DV), dietary fiber (27% DV) and Vitamin A (100% DV). Keep an eye on sodium, which provides 35% of the daily value.
High in
20%+ of the daily value
- Protein38%
- Dietary fiber27%
- Vitamin A100%
- Vitamin C184%
- Vitamin E35%
- Vitamin K788%
Good source of
10–19% of the daily value
- Riboflavin (B2)19%
- Niacin13%
- Pantothenic acid19%
Watch
20%+ of the daily value
- Sodium35%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tbsp Canola oil
¼ tbsp Ginger root
2 cup, chopped Kale
⅛ medium Onion
2 tbsp Dijon mustard
4 oz Tofu
½ tbsp Lime juice
¼ sweetpotato, 5" long Sweet potato
Directions
- 1
Peel and mince ginger. Chop kale, onion, and sweet potato.
- 2
Cut tofu into 1/2-inch-thick slices (2 slices per serving). Arrange on paper towels and drain for 10 minutes. Spread both sides of each slice with mustard.
- 3
Heat half of the oil in a large nonstick skillet over medium-high heat. Add onion and ginger and sauté for 1 minute. Add kale, sweet potato, and lime juice. Cover, reduce heat to low, and cook until potato is tender and kale is wilted, about 12 minutes.
- 4
Meanwhile, heat remaining oil in another large nonstick skillet over medium heat. Add tofu and cover and cook until heated through and crisp, about 2 minutes per side.
- 5
Divide kale and sweet potato mixture between plates, place tofu slices on top, and serve.
Vitamins & minerals
Amounts for 1 serving (347 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 902 μg | 100% |
| Vitamin C | 166 mg | 184% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 5 mg | 35% |
| Vitamin K | 946 μg | 788% |
| Thiamine | 0.3 mg | 29% |
| Riboflavin (B2) | 0.2 mg | 19% |
| Niacin | 2 mg | 13% |
| Vitamin B6 | 1 mg | 40% |
| Folate (B9) | 217 μg | 54% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 19% |
| Choline | 13 mg | 2% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 431 mg | 43% |
| Iron | 5 mg | 59% |
| Potassium | 994 mg | 21% |
| Magnesium | 149 mg | 35% |
| Phosphorus | 330 mg | 47% |
| Zinc | 2 mg | 21% |
| Copper | 2 mg | 254% |
| Manganese | 2 mg | 86% |
| Selenium | 26 μg | 47% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.3 g | — |
| Alpha carotene | 75 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 10,710 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.5 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 16 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 4 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Starch | 4 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.3 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 359 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 68minWalking (3.5 mph)
- 43minCycling (moderate)
- 30minRunning (6 mph)
- 51minSwimming laps
Common questions
How many calories are in Mustard-Crusted Tofu with Kale and Sweet Potato?
One serving of Mustard-Crusted Tofu with Kale and Sweet Potato (1 serving) has 359 calories, which works out to 104 calories per 100 g. That is about 18% of a 2,000-calorie day.
Is Mustard-Crusted Tofu with Kale and Sweet Potato high in protein?
It provides a solid 19 g of protein per serving (38% of the 50 g daily value), but protein supplies only 19% 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 Mustard-Crusted Tofu with Kale and Sweet Potato keto-friendly?
It is hard to fit into a strict keto diet. One serving has 17 g of net carbs and 26% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Mustard-Crusted Tofu with Kale and Sweet Potato?
799 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Mustard-Crusted Tofu with Kale and Sweet Potato?
5.7 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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