Stir-Fried Tofu and Bok Choy
(0 votes)
(0 votes)
Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr 15 min.
Preparation
Calories:
423
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 423 cal. | (20 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 4 g | (16 %) | ||
| Roughage | 5.8 g | (19 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 21.7 mg | (181 %) | ||
| Vitamin K | 169.6 μg | (283 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 8.6 mg | (72 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 149 μg | (50 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 5.3 μg | (12 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 55 mg | (58 %) | ||
| Potassium | 572 mg | (14 %) | ||
| Calcium | 443 mg | (44 %) | ||
| Magnesium | 182 mg | (61 %) | ||
| Iron | 7.1 mg | (47 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 3.6 mg | (45 %) | ||
| Saturated fatty acids | 3.9 g | |||
| Uric acid | 41 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 10 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
2
- Ingredients
- 400 grams Tofu
- 1 Tbsp soy sauce
- honey (1 tablespoon)
- balsamic vinegar (1 tablespoon)
- 1 tsp sesame oil
- 1 dried chili pepper
- 300 grams Bok Choy
- lemons (juiced)
- 2 Tbsps soybean oil
- Basil (for garnish)
Preparation steps
1.
Cut the tofu into bite-sized cubes. Crush the chile pepper in a mortar and mix with soy sauce, honey, balsamic vinegar and sesame oil to make a marinade. Pour the marinade over the tofu and let marinate for about 1 hour, turning occasionally.
2.
Separate the leaves of bok choy, rinse, shake dry and chop the leaves as needed. Blanch the bok choy leaves in boiling salted water for about 5 minutes. Drain and season with salt and lemon juice.
3.
Heat soybean oil in a wok and fry the tofu in it for about 4 minutes. Add the bok choy and cook briefly. Serve garnished with basil.
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