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Tofu and Broccoli Pad See Ew⏱ 50 min total
Recipes

Tofu and Broccoli Pad See Ew

Per 1 serving · 307 g · 9 ingredients

Calories
464
23%
of a 2,000 cal day
  • Protein
    17g
    15% of calories
  • Carbs
    68g
    58% of calories
  • Fat
    14g
    28% of calories
Portion

At a glance

One serving of Tofu and Broccoli Pad See Ew (307 g) has 464 calories, with 17 g of protein, 68 g of carbohydrates and 14 g of fat. Most of its energy comes from carbs (58% of calories). It is high in protein (35% DV), Vitamin C (91% DV) and Vitamin E (20% DV). Keep an eye on sodium and cholesterol, which provide 81% and 21% of the daily value.

Per 100 g
151cal
medium energy density
Protein per 100 cal
3.7g
Net carbs
63g
carbs minus fiber
Fiber
4.3g
7.1 g sugar

High in

20%+ of the daily value

  • Protein35%
  • Vitamin C91%
  • Vitamin E20%
  • Vitamin K78%
  • Vitamin B626%
  • Folate (B9)21%

Good source of

10–19% of the daily value

  • Dietary fiber15%
  • Thiamine13%
  • Riboflavin (B2)17%
  • Niacin13%
  • Choline18%
  • Potassium11%

Watch

20%+ of the daily value

  • Sodium81%
  • Cholesterol21%

Ingredients

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

Directions

Prep 20 minCook 30 min
  1. 1

    Place noodles in a large heatproof bowl and cover with hot tap water. Soak until loose and pliable, about 30 minutes. Separate noodles by hand and drain. Set aside.

  2. 2

    Meanwhile, drain and cube tofu and place on a paper-towel-lined plate. Set aside.

  3. 3

    Combine soy sauce, half of the water, and the brown sugar in a small bowl. Set aside.

  4. 4

    Heat remaining water in a large nonstick frying pan with a tight-fitting lid over medium-high heat until simmering. Add broccoli, cover, and cook until just beginning to soften, about 2 minutes. Remove the lid and cook, stirring often, until water has evaporated and broccoli is just tender when pierced with a knife, about 2 minutes more. Remove broccoli to a plate and set aside.

  5. 5

    Return the pan to medium-high heat, add oil, and heat until shimmering. Add reserved tofu and sauté, turning occasionally, until golden brown on all sides (be careful—the oil will splatter), about 8 to 10 minutes.

  6. 6

    Reduce heat to medium, add garlic, and cook until just beginning to color, about 15 seconds. Add reserved soy sauce mixture, noodles, and broccoli and cook, tossing gently, until noodles are soft, warmed through, and coated with sauce, about 4 minutes.

  7. 7

    Push noodle mixture to one side of the pan, add eggs, and scramble until eggs begin to set, about 30 seconds. Let eggs cook undisturbed until solid, about 1 minute more. Remove from heat and toss to evenly combine all ingredients. Serve immediately.

Vitamins & minerals

Amounts for 1 serving (307 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A55 μg
6%
Vitamin C82 mg
91%
Vitamin D0.3 μg
2%
Vitamin E3 mg
20%
Vitamin K94 μg
78%
Thiamine0.2 mg
13%
Riboflavin (B2)0.2 mg
17%
Niacin2 mg
13%
Vitamin B60.3 mg
26%
Folate (B9)85 μg
21%
Vitamin B120.2 μg
6%
Pantothenic acid1 mg
20%
Choline101 mg
18%

Minerals

NutrientAmount% Daily Value
Calcium212 mg
21%
Iron3 mg
41%
Potassium510 mg
11%
Magnesium67 mg
16%
Phosphorus318 mg
45%
Zinc2 mg
16%
Copper0.3 mg
31%
Manganese1 mg
49%
Selenium25 μg
45%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0.2 g—
Alpha carotene23 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene329 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride0.2 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid3 g—
Glycine1 g—
Histidine0.4 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0.2 g—
Leucine1 g—
Lycopene0 μg—
Lysine1 g—
Maltose0.2 g—
Methionine0.3 g—
Monounsaturated fats8 g—
Phenylalanine1 g—
Polyunsaturated fats3 g—
Proline1 g—
Retinol27 μg—
Serine1 g—
Starch0 g—
Sucrose4 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.2 g—
Total omega 62 g—
Tryptophan0.3 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30.3 μg—

Burning 464 calories

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

  • 88min
    Walking (3.5 mph)
  • 56min
    Cycling (moderate)
  • 39min
    Running (6 mph)
  • 65min
    Swimming laps

Common questions

How many calories are in Tofu and Broccoli Pad See Ew?

One serving of Tofu and Broccoli Pad See Ew (1 serving) has 464 calories, which works out to 151 calories per 100 g. That is about 23% of a 2,000-calorie day.

Is Tofu and Broccoli Pad See Ew high in protein?

It provides a solid 17 g of protein per serving (35% 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 Tofu and Broccoli Pad See Ew keto-friendly?

It is hard to fit into a strict keto diet. One serving has 63 g of net carbs and 58% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Tofu and Broccoli Pad See Ew?

1860 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Tofu and Broccoli Pad See Ew?

7.1 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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