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Roasted Brussels Sprouts and Crispy Baked Tofu with Honey-Sesame Glaze⏱ 65 min total
Recipes

Roasted Brussels Sprouts and Crispy Baked Tofu with Honey-Sesame Glaze

Per 1 serving · 325 g · 14 ingredients

Calories
488
24%
of a 2,000 cal day
  • Protein
    21g
    16% of calories
  • Carbs
    65g
    51% of calories
  • Fat
    19g
    33% of calories
Portion
  • ✓ Cholesterol free

At a glance

One serving of Roasted Brussels Sprouts and Crispy Baked Tofu with Honey-Sesame Glaze (325 g) has 488 calories, with 21 g of protein, 65 g of carbohydrates and 19 g of fat. Most of its energy comes from carbs (51% of calories). It is high in protein (41% DV), dietary fiber (26% DV) and Vitamin C (109% DV). Keep an eye on sodium, which provides 84% of the daily value.

Per 100 g
150cal
medium energy density
Protein per 100 cal
4.2g
Net carbs
58g
carbs minus fiber
Fiber
7.1g
17 g sugar

High in

20%+ of the daily value

  • Protein41%
  • Dietary fiber26%
  • Vitamin C109%
  • Vitamin K174%
  • Thiamine35%
  • Niacin29%

Good source of

10–19% of the daily value

  • Vitamin E16%
  • Riboflavin (B2)15%
  • Potassium16%

Watch

20%+ of the daily value

  • Sodium84%

Ingredients

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

Directions

Prep 20 minCook 45 min
  1. 1

    Preheat the oven to 400°F and position racks in the lower and upper thirds.

  2. 2

    Drain the tofu and gently squeeze out excess water. Slice into 1-inch slabs, sandwich between towels, and place a heavy object on top to press.

  3. 3

    Trim and halve the Brussels sprouts. Toss with half of the olive oil and arrange on a baking sheet, cut side down. Sprinkle with salt.

  4. 4

    Slice the tofu into cubes. Whisk the remaining olive oil and soy sauce for the tofu, coat the tofu, then toss with cornstarch. Arrange on a baking sheet.

  5. 5

    Rinse and cook the rice according to package directions.

  6. 6

    Bake the Brussels sprouts on the lower rack and tofu on the upper rack for 25-30 minutes, tossing halfway through.

  7. 7

    For the glaze, whisk the soy sauce, sriracha, honey, rice wine vinegar, and flaxseed oil in a saucepan, bring to a gentle boil, and reduce by half.

  8. 8

    Toast the sesame seeds in a pan over medium-low heat until golden and popping.

  9. 9

    Assemble plates with rice, sprouts, tofu, glaze, sesame seeds, and chopped cilantro.

Vitamins & minerals

Amounts for 1 serving (325 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A50 μg
6%
Vitamin C98 mg
109%
Vitamin D0 μg
0%
Vitamin E2 mg
16%
Vitamin K209 μg
174%
Thiamine0.4 mg
35%
Riboflavin (B2)0.2 mg
15%
Niacin5 mg
29%
Vitamin B61 mg
47%
Folate (B9)105 μg
26%
Vitamin B120 μg
0%
Pantothenic acid2 mg
32%
Choline46 mg
8%

Minerals

NutrientAmount% Daily Value
Calcium283 mg
28%
Iron5 mg
68%
Potassium765 mg
16%
Magnesium171 mg
41%
Phosphorus427 mg
61%
Zinc3 mg
27%
Copper1 mg
69%
Manganese3 mg
134%
Selenium27 μg
50%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)1 g—
Alpha carotene7 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene549 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose7 g—
Galactose0.5 g—
Glucose7 g—
Glutamic acid3 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0.2 g—
Methionine0.3 g—
Monounsaturated fats11 g—
Phenylalanine1 g—
Polyunsaturated fats4 g—
Proline1 g—
Retinol0 μg—
Serine1 g—
Starch0 g—
Sucrose1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 31 g—
Total omega 60.3 g—
Tryptophan0.3 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 488 calories

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

  • 93min
    Walking (3.5 mph)
  • 59min
    Cycling (moderate)
  • 41min
    Running (6 mph)
  • 69min
    Swimming laps

Common questions

How many calories are in Roasted Brussels Sprouts and Crispy Baked Tofu with Honey-Sesame Glaze?

One serving of Roasted Brussels Sprouts and Crispy Baked Tofu with Honey-Sesame Glaze (1 serving) has 488 calories, which works out to 150 calories per 100 g. That is about 24% of a 2,000-calorie day.

Is Roasted Brussels Sprouts and Crispy Baked Tofu with Honey-Sesame Glaze high in protein?

It provides a solid 21 g of protein per serving (41% of the 50 g daily value), but protein supplies only 16% 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 Roasted Brussels Sprouts and Crispy Baked Tofu with Honey-Sesame Glaze keto-friendly?

It is hard to fit into a strict keto diet. One serving has 58 g of net carbs and 51% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Roasted Brussels Sprouts and Crispy Baked Tofu with Honey-Sesame Glaze?

1933 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Roasted Brussels Sprouts and Crispy Baked Tofu with Honey-Sesame Glaze?

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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