Pork, tofu, and vegetables, excluding carrots, broccoli, and dark-green leafy; no potatoes, soy-based sauce
Common food
Photo: Wikipedia
This is a savory stir-fry or braise featuring tender slices of pork, silky cubes of tofu, and a medley of crisp vegetables like bell peppers, zucchini, and mushrooms. The dish offers a satisfying contrast of textures—chewy pork, soft tofu, and crunchy veggies—united by a light, savory sauce. Nutritionally, it's a balanced, protein-rich meal with a moderate fat content from the pork and cooking oil.
Calorie split: 24% protein · 15% carbs · 61% fat
↓ Full nutrition💚 Why it's loved
People love this dish for its harmonious blend of flavors and textures, where the savory pork complements the mild, absorbent tofu. It's a versatile one-pan meal that can be easily customized with whatever fresh vegetables are on hand, making it a staple in home cooking across many cultures.
⚠️ Watch-outs & how to enjoy it better
Those watching their sodium intake should be cautious, as soy-based sauces are often used in the recipe (though excluded here, similar savory sauces are common). The fat content, while moderate, comes partly from pork; choosing lean cuts and using minimal oil can help. To boost nutrition, serve with a side of brown rice or quinoa to add more fiber and complex carbs.
Key benefits
- High-quality protein from both pork and tofu
- Good source of dietary fiber from the mixed vegetables
- Contains essential minerals like iron and zinc from pork
- Provides plant-based nutrients and isoflavones from tofu
- A balanced macronutrient profile for sustained energy
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Tofu, a key ingredient, was invented in China over 2,000 years ago, and its production method is remarkably similar to making cheese, involving the curdling of soy milk.
Full nutrition (USDA data · scales with serving)
| Water | 79.1 g |
| Energy | 118 kcal |
| Protein | 7.2 g |
| Total lipid (fat) | 8.1 g |
| Carbohydrate, by difference | 4.5 g |
| Fiber, total dietary | 1.0 g |
| Total Sugars | 1.7 g |
| Calcium, Ca | 44.0 mg |
| Iron, Fe | 0.76 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 86.0 mg |
| Potassium, K | 227 mg |
| Sodium, Na | 232 mg |
| Zinc, Zn | 0.70 mg |
| Copper, Cu | 0.11 mg |
| Selenium, Se | 9.0 ug |
| Vitamin C, total ascorbic acid | 12.9 mg |
| Thiamin | 0.19 mg |
| Riboflavin | 0.12 mg |
| Niacin | 1.6 mg |
| Vitamin B-6 | 0.19 mg |
| Folate, total | 22.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 22.0 ug |
| Folate, DFE | 22.0 ug |
| Choline, total | 27.1 mg |
| Vitamin B-12 | 0.12 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 8.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 94.0 ug |
| Carotene, alpha | 9.0 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 161 ug |
| Vitamin E (alpha-tocopherol) | 1.2 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 21.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.4 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.03 g |
| SFA 16:0 | 0.98 g |
| SFA 18:0 | 0.37 g |
| Fatty acids, total monounsaturated | 3.2 g |
| MUFA 16:1 | 0.07 g |
| MUFA 18:1 | 3.1 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.8 g |
| PUFA 18:2 | 2.5 g |
| PUFA 18:3 | 0.31 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 12.0 mg |
Amino acid profile (per 100g)
Estimated from Pork, cured, salt pork, raw — USDA does not publish this profile for Pork.
| Tryptophan | 0.02 g |
| Threonine | 0.17 g |
| Isoleucine | 0.13 g |
| Leucine | 0.35 g |
| Lysine | 0.42 g |
| Methionine | 0.07 g |
| Cystine | 0.04 g |
| Phenylalanine | 0.19 g |
| Tyrosine | 0.08 g |
| Valine | 0.24 g |
| Arginine | 0.52 g |
| Histidine | 0.06 g |
| Alanine | 0.28 g |
| Aspartic acid | 0.42 g |
| Glutamic acid | 0.69 g |
| Glycine | 0.36 g |
| Proline | 0.27 g |
| Serine | 0.19 g |
FAQ
Can I make this dish vegetarian?
Absolutely. Simply omit the pork and increase the amount of tofu or add other plant-based proteins like tempeh or seitan. Use vegetable broth in place of any meat-based stock.
What vegetables work best in this recipe?
The excluded list (carrots, broccoli, dark greens) suggests a preference for milder, quicker-cooking veggies. Great choices include bell peppers, snap peas, zucchini, mushrooms, baby corn, and water chestnuts.
How do I keep the tofu from falling apart?
Press the tofu for 20-30 minutes to remove excess water, then pan-fry the cubes until golden before adding them to the dish. This gives them a firmer texture that holds up better during cooking.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 1.18 kcal/g · 24% calories from protein · 1.0 g fiber · 1.7 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.02 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.