Broccoli Tofu Pitas Recipe

Looking for an easy Broccoli Tofu Pitas recipe? Learn how to make Broccoli Tofu Pitas using healthy ingredients.


Submitted by ariannarojas

Makes 1 serving



Very Good! I also changed the recipe a bit as did some of the other reviewers. I added some minced garlic and onion to the broccoli. I used tofu that had been frozen, thawed, drained, and then crumbled (it ends up looking something like shredded chicken) because I prefer the texture of tofu prepared this way to that of plain tofu. I piled the brocolli and tofu mixture onto toasted wheat bread for an open face sandwhich. I will definately make this again!

Recipe Ingredients for Broccoli Tofu Pitas

1 cooking spray
45 g fresh broccoli florets
120 ml diced firm tofu
15 ml Salad Dressing, Thousand Island, Diet, Low Calorie, 10 Calories Per Teaspoon
32 g Bread, Pita, Whole-wheat
2 g garlic powder
20 g onion

Recipe Directions for Broccoli Tofu Pitas

  1. In a skillet over medium high heat, heat the tablespoon of oil.

  2. Fry broccoli in hot oil for 5 minutes, then stir in the tofu. Cook until broccoli is slightly tender, about 3 to 4 more minutes. Remove from heat and toss with the salad dressing.

  3. Cut pita bread in half and stuff each pocket with half of the mixture.

  4. Other types of dressing may be used in place of thousand island if desired.

Categories

Main Dish

Nutrition Facts
Serving Size 242.3g
Amount Per Serving
Calories
268
Calories from Fat
109
% Daily Value*
Total Fat
12.1g
19%
Saturated Fat
2.2g
11%
Trans Fat
0.0g
Cholesterol
4mg
1%
Sodium
355mg
15%
Potassium
416mg
12%
Total Carbohydrates
28.2g
9%
Dietary Fiber
3.6g
14%
Sugars
5.2g
Protein
14.9g
Vitamin A 6% Vitamin C 70%
Calcium 33% Iron 21%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A-
  Good points
  • Very low in cholesterol
  • High in calcium
  • High in manganese
  • High in selenium
  • Very high in vitamin C
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