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(89 Recipes)

Tofu And Broccoli Recipes

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Member Recipes for Tofu And Broccoli


Very Good 4.3/5
(4 ratings)
Vegan Cashew Broccoli Tofu Stir-Fry
Vegan Cashew Broccoli Tofu Stir-Fry

Delicious and Easy Stir-FrySubmitted by: BRANDVEGN

CALORIES: 388.9  |  FAT: 30.2g  |  PROTEIN: 16.2g  |  CARBS: 19.5g  |  FIBER: 4.9g
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Very Good 4.0/5
(50 ratings)
Cheesy Broccoli Tofu Casserole
Cheesy Broccoli Tofu Casserole

This easy to make and kid friendly casserole is only 3 Weight Watchers points per serving. Each serving counts as 1 serving of vegetables, 1 serving of milk, 1/2 serving of healthy oil, and almost a full day's supply of Vitamin C. With only a 162 calories each, go ahead and have two servings!Submitted by: ELMNOP

CALORIES: 162.1  |  FAT: 6g  |  PROTEIN: 10g  |  CARBS: 19.9g  |  FIBER: 3.3g
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Good 3.7/5
(7 ratings)
Tofu Broccoli Teriyaki

I made this on the fly one day and it was so good for being so easy, I thought I'd tell others about it too. It is low in fat and has a good amount of protein and it tastes yummy!Submitted by: DETURA

CALORIES: 218  |  FAT: 11g  |  PROTEIN: 16.8g  |  CARBS: 16.2g  |  FIBER: 6.2g
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Very Good 4.0/5
(1 rating)
Tofu & Broccoli

Tofu & BroccoliSubmitted by: FLUFFANUTTA

CALORIES: 142.3  |  FAT: 5.6g  |  PROTEIN: 15g  |  CARBS: 14.3g  |  FIBER: 7.5g
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(no ratings)
Stir fried tofu and broccoli

Submitted by: HERSHS

CALORIES: 129.6  |  FAT: 8g  |  PROTEIN: 8.9g  |  CARBS: 9.2g  |  FIBER: 3.8g
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(no ratings)
Chicken, Tofu & Broccoli Teriyaki

Submitted by: WERRYANNE

CALORIES: 420.3  |  FAT: 25.7g  |  PROTEIN: 36.8g  |  CARBS: 15.8g  |  FIBER: 6.8g
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(no ratings)
Tofu Broccoli Stir Fry w/Black Bean Sauce

Serving size: 1 cupSubmitted by: KALOLINA27

CALORIES: 101  |  FAT: 3.9g  |  PROTEIN: 7.2g  |  CARBS: 11.5g  |  FIBER: 3.5g
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(no ratings)
Chinese Tofu and Broccoli

My first adventure with tofu and we thought it was good.Submitted by: SPACYLYNNE

CALORIES: 184.5  |  FAT: 6.8g  |  PROTEIN: 16.2g  |  CARBS: 22.1g  |  FIBER: 11.4g
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(no ratings)
Broccoli, Thai Tofu and Black Pepper Mushroom Sauce

Quick Trader Joe recipeSubmitted by: LABELSON

CALORIES: 243.1  |  FAT: 9g  |  PROTEIN: 15.3g  |  CARBS: 25.3g  |  FIBER: 6g
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Incredible! 5.0/5
(2 ratings)
Cream of tofu and broccoli

Submitted by: FORSUE1

CALORIES: 91.3  |  FAT: 3.6g  |  PROTEIN: 7.6g  |  CARBS: 8.9g  |  FIBER: 1.9g
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Very Good 4.0/5
(3 ratings)
Homemade Tofu-Broccoli crustless quiche

Submitted by: SARAGRIFFIN

CALORIES: 113.3  |  FAT: 4.8g  |  PROTEIN: 15.1g  |  CARBS: 3.6g  |  FIBER: 1.4g
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Incredible! 5.0/5
(1 rating)
Tofu Broccoli Quiche
Tofu Broccoli Quiche

This recipe is a great way to introduce tofu to people who have never had it or claim to hate it. My family didn't even realize it wasn't just eggs. You may want to reduce the red pepper if you don't like spice. My little one said it was a bit spicy...but it was nothing he couldn't handle with the help of a little milk! To reduce the calories, you could use a different crust, like one made of rice or hashbrowns. I stuck with the flaky pie crust to give it a true quiche taste, since I was altering the filling. =) Submitted by: KAIAHZMAHM

CALORIES: 214.4  |  FAT: 11.2g  |  PROTEIN: 10.4g  |  CARBS: 19.6g  |  FIBER: 3.2g
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Incredible! 5.0/5
(1 rating)
tofu broccoli slaw stir fry

Submitted by: KARALVS2SCRAP

CALORIES: 222.7  |  FAT: 14.1g  |  PROTEIN: 16.6g  |  CARBS: 5.1g  |  FIBER: 5.2g
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Very Good 4.7/5
(3 ratings)
Broccoli and Tofu in Garlic Sauce

Submitted by: JUSTDOINITNOW

CALORIES: 272.3  |  FAT: 17.5g  |  PROTEIN: 14.7g  |  CARBS: 18.2g  |  FIBER: 2.9g
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(no ratings)
Spinach/Broccoli/Tofu Quiche

Submitted by: CHASINGPAVEMENT

CALORIES: 154.9  |  FAT: 5.5g  |  PROTEIN: 11.4g  |  CARBS: 15.7g  |  FIBER: 1.1g
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(no ratings)
Tofu Quiche with Broccoli

Submitted by: LADYWATERS

CALORIES: 235.1  |  FAT: 12.5g  |  PROTEIN: 13.6g  |  CARBS: 20.9g  |  FIBER: 4.3g
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(no ratings)
Broccoli and tofu stir-fry with almonds

Recipe from the Flat belly dietSubmitted by: SUGAHSUGAH

CALORIES: 357.6  |  FAT: 17.5g  |  PROTEIN: 19.7g  |  CARBS: 35.6g  |  FIBER: 7.5g
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Good 3.0/5
(1 rating)
Hoisin Tofu w/Carrots, Broccoli, Mushrooms

Tastes good, but lots of sodium! We got the tofu and hoisin from our local Asian market.Submitted by: KYRRDIS

CALORIES: 534.5  |  FAT: 19.8g  |  PROTEIN: 28.5g  |  CARBS: 61.1g  |  FIBER: 9.8g
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O.K. 2.0/5
(1 rating)
Tofu Broccoli scramble

Easy tofu scramble with broccoli. Try it with other vegetables and condiments and see what happens!Submitted by: DONAHUEA

CALORIES: 200.8  |  FAT: 11.4g  |  PROTEIN: 15.8g  |  CARBS: 8.3g  |  FIBER: 3.4g
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(no ratings)
Broccoli~Tofu Stir Fry

Based on a Cooking LIght recipe I used regular long grain brown rice instead of boil in a bag and PLEASE make sure you use REAL oyster sauce instead of Dynasty for a much lower sodium level! Also, before browning the tofu, make sure it's well drained, then cubed and put in a zip lock bag with 2 Tbsp cornstarch. Shake and then brown in skillet in vegetable oil. This makes for restaurant-crispy tofu. This was my first experience with tofu and I'll be trying other recipes as well!Submitted by: LADYPHOENIX61

CALORIES: 265  |  FAT: 12.8g  |  PROTEIN: 21g  |  CARBS: 21g  |  FIBER: 4.9g
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(no ratings)
Broccoli and Tofu Cannelloni

A fabulous pasta dish that looks very impressive but is actually quite quick and simple to prepare and tastes wonderful.Submitted by: SMITHASMITH

CALORIES: 306.2  |  FAT: 12.8g  |  PROTEIN: 19.7g  |  CARBS: 32.9g  |  FIBER: 7g
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(no ratings)
Tofu Broccoli Alfredo

Submitted by: EJSMOM95

CALORIES: 217.6  |  FAT: 14.7g  |  PROTEIN: 13.9g  |  CARBS: 10.4g  |  FIBER: 3.4g
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(no ratings)
Broccoli & Tofu Stir Fry

I got this from La Dolce Vegan by Sarah Kramer. It is put over rice, not added in. This time I used a baked marinated tofu that I bought, I just usually use firm tofu--1/2 lb, so recipe can be adjusted.Submitted by: FRENDLY

CALORIES: 196  |  FAT: 9.8g  |  PROTEIN: 12.4g  |  CARBS: 18.3g  |  FIBER: 5.1g
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(no ratings)
Stir Fry Broccoli and Tofu in Peanut Sauce

Submitted by: KAVITA85

CALORIES: 388.6  |  FAT: 26.1g  |  PROTEIN: 20.1g  |  CARBS: 23.4g  |  FIBER: 4.9g
Full ingredient & nutrition information of the Stir Fry Broccoli and Tofu in Peanut Sauce Calories

(no ratings)
Tamarind tofu with broccoli

Submitted by: CHIGIRL410

CALORIES: 189.4  |  FAT: 8.8g  |  PROTEIN: 15.3g  |  CARBS: 16.3g  |  FIBER: 4.2g
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(no ratings)
Broccoli and Tofu in Spicy Peanut Sauce

Submitted by: TRANSFORM2013

CALORIES: 435.7  |  FAT: 30.5g  |  PROTEIN: 20g  |  CARBS: 24.7g  |  FIBER: 5.4g
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Good 3.0/5
(1 rating)
Broccoli & Tofu Peanut Curry with Rice Noodles

Submitted by: B00KW0MAN

CALORIES: 279.4  |  FAT: 17.1g  |  PROTEIN: 13.3g  |  CARBS: 19.1g  |  FIBER: 3.9g
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(no ratings)
Broccoli, Tofu and Peanuts

Submitted by: CRICKET523

CALORIES: 656  |  FAT: 47.5g  |  PROTEIN: 28.2g  |  CARBS: 43.4g  |  FIBER: 12.2g
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(no ratings)
Teriyaki Broccoli & Tofu

adapted from the Biggest Loser Cookbook

CALORIES: 171.1  |  FAT: 8.9g  |  PROTEIN: 15.3g  |  CARBS: 11.6g  |  FIBER: 3.2g
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(no ratings)
Broccoli, Tofu and Mushroom Bake

adapted from: http://www.fatfree.com/recipes/tofu/brocco
li-tofu-bakeSubmitted by: THATSNOTFAB

CALORIES: 259.6  |  FAT: 10.1g  |  PROTEIN: 27.3g  |  CARBS: 17.6g  |  FIBER: 2.2g
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