Fried Tofu and Vegetables
(0 votes)
(0 votes)
Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 40 min.
Ready in
Calories:
582
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 582 cal. | (28 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 65 g | (43 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 8.4 g | (28 %) |
more nutritional values
| Vitamin A | 1.3 mg | (163 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 15.6 mg | (130 %) | ||
| Vitamin K | 62.8 μg | (105 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 9.6 mg | (80 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 98 μg | (33 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 14.9 μg | (33 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 12 mg | (13 %) | ||
| Potassium | 777 mg | (19 %) | ||
| Calcium | 427 mg | (43 %) | ||
| Magnesium | 206 mg | (69 %) | ||
| Iron | 7.1 mg | (47 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 4.5 mg | (56 %) | ||
| Saturated fatty acids | 3.2 g | |||
| Uric acid | 105 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 600 grams Tofu
- 2 centimeters ginger
- 4 Tbsps soy sauce
- 1 Tbsp honey
- 3 carrots
- 2 Tbsps sesame oil
- 200 grams Green beans
- salt
- 50 milliliters Vegetable broth
- 3 Tbsps Sesame seeds
- 1 Tbsp Oyster sauce
- peppers
Preparation steps
1.
Cut the tofu into cubes. Peel and chop the ginger. Mix the soy sauce with the honey, add the ginger and marinate the tofu for 15 minutes. Peel the carrot and cut into thin slices. Heat one tablespoon of sesame oil in a pan and sauté the carrot slices in it. Rinse the beans, remove stems and cut into 2-3 cm (approximately .75 to 1 inch) long pieces. Blanch in boiling salted water for 3 minutes then drain well and add to the carrots. Cook the vegetables together for 2 minutes. Fry the tofu in a separate pan with the remaining sesame oil. Add the tofu to the vegetables, then add the mix in the sesame seeds and season with oyster sauce and pepper.
2.
Cook the rice in lightly salted water and drain. Serve in bowls with the stir fry.
