Smoked Tofu Salad with Anchovy Dressing
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Smoked tofu salad with anchovy dressing - The perfect choice for those who want a salad without chicken breast.
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
360
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 360 cal. | (17 %) | ||
| Protein | 21 g | (21 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.8 g | (16 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.5 μg | (3 %) | ||
| Vitamin E | 18 mg | (150 %) | ||
| Vitamin K | 174.8 μg | (291 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 7 mg | (58 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 116 μg | (39 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 15.7 μg | (35 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 52 mg | (55 %) | ||
| Potassium | 784 mg | (20 %) | ||
| Calcium | 231 mg | (23 %) | ||
| Magnesium | 144 mg | (48 %) | ||
| Iron | 4.6 mg | (31 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 5 g | |||
| Uric acid | 33 mg | |||
| Cholesterol | 9 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 3 bunches parsley (60 grams)
- 1 garlic clove
- 2 Anchovy fillet
- 1 tsp Caper (5 grams, from a jar)
- 1 Tbsp lemon juice
- 2 Tbsps Crème fraiche (40 grams)
- 5 Tbsps olive oil
- salt
- peppers
- 1 Lettuce
- 6 Tomatoes
- 350 grams Smoked tofu
- 4 Tbsps Sunflower seed (60 grams)
Preparation steps
1.
Rinse parsley and shake dry. Peel garlic. Place both in a blender with anchovies, capers, lemon juice, crème fraîche and 3 tablespoons olive oil. Season with salt and pepper and puree.
2.
Trim the lettuce, rinse, spin dry and arrange on 4 plates.
3.
Rinse tomatoes and cut into wedges. Cut tofu into slices.
4.
Heat the remaining oil in a pan. Add tofu and fry over medium heat until golden brown on both sides, about 3 minutes.
5.
Top salad with tofu and tomatoes. Season with salt and pepper, sprinkle with sunflower seeds and drizzle each plate with 1/4 of the dressing.
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