Lightened General Tso tofu
Updated 2026-10-24 · data v2026-10-23.1
Not Real Food — does not meet the guideline recipe rule (White rice, cooked, Soy sauce, and Cornstarch).
Portion scale1×Amounts and estimated macros update below.
Estimated macros at 1×
521 kcal
Percent of calories
- Protein 30 percent of calories
- Carbs 34 percent of calories
- Fat 36 percent of calories
- Protein per 100 kcal
- 7.9 g
- Cost
- $2.19 est.
- Cost per 10 g protein
- $0.53 est.
Source: USDA FoodData Central.
- Tofu, firm (FDC 172475)
- Edamame, cooked (FDC 168411)
- White rice, cooked (FDC 168878)
- Broccoli (FDC 170379)
- Soy sauce (FDC 174277)
- Cornstarch (FDC 169698)
- Garlic (FDC 169230)
- Ginger (FDC 169231)
- Sesame oil (FDC 171016)
- Rice vinegar (FDC 2709351)
Recipe keys
Learn what this means- Vegan
- Budget
- Dairy-Free
- One-Pan
Why this recipe is worth the hype
- 41 g protein for about $2.19 (est.)
- Takeout flavor without a deep fryer.
- Vinegar keeps the sauce bright instead of syrupy.
- Edamame backs up the tofu on protein.
Fast, Flavorful, Feast
Per serving · USDA-based totals from repo data
| Dish | kcal | Protein (g) | Carbs (g) | Fat (g) | Est. cost | Vs current |
|---|---|---|---|---|---|---|
Fast Effort: 1 of 3 | 552 | 42 | 50 | 23 | $2.33 (est.) |
|
Flavorful Effort: 2 of 3 | 502 | 36 | 48 | 20 | $2.03 (est.) |
|
Feast Effort: 3 of 3 | 521 | 41 | 47 | 22 | $2.19 (est.) | Current level |
Ingredients at 1×
Amounts scale with the portion buttons above.
- Tofu, firm6 oz (175 g)
- Edamame, cooked0.25 cup (40 g)
- White rice, cooked0.5 cup (95 g)
- Broccoli1 cup (70 g)
- Soy sauce2 tsp (12 g)
- Cornstarch1.5 tsp (5 g)
- Garlic1 clove (5 g)
- Ginger1 tsp (4 g)
- Sesame oil1 tsp (4 g)
- Rice vinegar1.5 tsp (8 g)
Steps
- Coat tofu in most of the cornstarch and pan-fry until crisp.
- Stir soy sauce, vinegar, garlic, ginger, and the rest of the cornstarch.
- Add broccoli and a splash of water and simmer until the sauce thickens.
- Toss the tofu and edamame through the sauce.
- Serve over rice with sesame oil.
Macros use USDA FoodData Central per-100g values times the gram weights in this recipe.
Recipe text and nutrition numbers on this page are licensed under CC BY 4.0. Food art is not covered by that license.
Cite as: Lightened General Tso tofu, Macro Friendly Meals, https://macrofriendlymeals.com/recipes/tofu-rice-veg-feast (updated 2026-10-24).