Garlic Tofu with Avocado
- Time: 20 minutes
- Servings: 3
- Serving Size: 4.0 ounces
- Stage: 5 Post-Op (Solid Foods)
INGREDIENTS:
- Tofu, unflavored, extra firm - 300 grams
- Olive oil - 1/2 tbsp (7 grams)
- Garlic powder - 1/4 tsp
- Sea salt - 1/4 tsp
- Black pepper, ground - 1/8 tsp
- Avocado - 1 small-medium (100 grams)
INSTRUCTIONS:
- Chop the tofu into small cubes.
- Place a large pan over medium heat. Once hot, add the olive oil, tofu, garlic powder, salt and pepper. Cook evenly on all sides for a total of about 10 minutes.
- Serve with freshly sliced avocado. Enjoy!
*Note: Divide equally by the listed number of servings. Stays fresh in the refrigerator for up to 3 days. Avocado may turn a bit brown when stored due to oxidation, but it is still perfectly fine to eat (you may remove the outer layer that is the one that gets brown if desired).
NUTRITION FACTS per serving:
- Calories 205
- Protein 14 grams
- Carbs 5 grams
- Fat 14 grams
- Fiber 4 grams
- Sugar 0 grams
- Iron 17% DV
- Calcium 15% DV
- Sodium 9% DV
DV = Daily Value, Based on diet for healthy adults
Nutritionist notes: Tofu is one of the best sources of plant-based protein. If you have never tried it we highly encourage you to. It may be different at first but it tastes really nice and before you know it you will start craving it. One interesting thing about tofu is that it does not have much flavor of its own. So whatever you cook it with it will take that flavor, leaving tons of options to choose from. Tofu is soy-based so if you are allergic to soy products you should avoid this recipe and tofu.
Tags: dairy-free, gluten-free, high-protein, vegan, vegetarian, plant-based, gastric sleeve, vsg, bariatric, recipe
*The picture is meant for illustrative purposes and may sometimes not be representative of the serving size. For a precise serving size please follow the list of ingredients carefully, using grams as the most exact measurement.