Crispy Tofu and Broccoli Stir-Fry
Healthy, because
Even smarter
Nutritional values
Bok choy provides cell-protecting vitamin C, while the mustard oils of the cabbage contribute to a good immune system. Tofu also provides numerous proteins that can be converted into immune cells in the body.
If you still have broccoli florets and broccoli juice left, try cooking a delicious broccoli soup.
(Percentage of daily recommendation)
| Calorie | 284 cal. | (14 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6 g | (20 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 12 mg | (100 %) | ||
| Vitamin K | 223.9 μg | (373 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 6.5 mg | (54 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 89 μg | (30 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 6.2 μg | (14 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 101 mg | (106 %) | ||
| Potassium | 556 mg | (14 %) | ||
| Calcium | 301 mg | (30 %) | ||
| Magnesium | 122 mg | (41 %) | ||
| Iron | 4.9 mg | (33 %) | ||
| Iodine | 22 μg | (11 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 2.6 g | |||
| Uric acid | 105 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 5 g |
Ingredients
- Ingredients
- 16 ozs firm Tofu
- 6 Tbsps soy sauce
- 14 ozs small Broccoli
- 10 ozs Bok Choy
- 2 scallions
- 2 Tbsps Oyster sauce (Asian)
- 4 Tbsps sesame oil
Preparation steps
Cut tofu into approximately 3/4 inch cubes and place in a shallow dish.
Pour soy sauce over the tofu and allow to stand for about 30 minutes.
Rinse broccoli and cut florets into smaller pieces if necessary. Peel broccoli stalks and chop. Rinse bok choy, trim and cut into strips. Rinse scallions, trim and cut into rings.
Heat a little sesame oil in a wok (or large skillet), gradually add the vegetables (starting with the broccoli stalks, then broccoli florets and finally bok choy and scallions) and stir-fry, adding more sesame oil (up to 1 tablespoon) as needed. Season with oyster sauce and a little soy sauce.
Meanwhile, pat tofu dry and fry briefly in a pan with remaining sesame oil over high heat. To serve, mix vegetables and tofu together and arrange on plates.
