Tofu Skillet
(0 votes)
(0 votes)
Health Score:
92 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
436
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 436 cal. | (21 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.2 g | (27 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 23.4 mg | (195 %) | ||
| Vitamin K | 84.5 μg | (141 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 10.6 mg | (88 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 141 μg | (47 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 11 μg | (24 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 48 mg | (51 %) | ||
| Potassium | 823 mg | (21 %) | ||
| Calcium | 485 mg | (49 %) | ||
| Magnesium | 218 mg | (73 %) | ||
| Iron | 8.8 mg | (59 %) | ||
| Iodine | 23 μg | (12 %) | ||
| Zinc | 4.1 mg | (51 %) | ||
| Saturated fatty acids | 4.8 g | |||
| Uric acid | 161 mg | |||
| Cholesterol | 8 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 3.333 cups Tofu (diced)
- 1 Leek (cut into rough rings)
- 1 garlic clove (finely chopped)
- 2 Tbsps olive oil
- 2 Zucchini (diced)
- 1 yellow pepper (halved, seeds removed and diced)
- ⅜ cup vegetable stock
- 1 cup cherry Tomatoes
- ¾ cup chickpeas (tinned; washed and drained)
- ¼ cup cream (or soy cream)
- light soy sauce
Preparation
Kitchen utensils
1 Cutting board, 1 Small knife, 1 Large knife, 1 Mandoline, 1 Bowl, 1 Wooden spoon, 1 Brush, 1 Non-stick pan, 1 Tablespoon, 1 Slotted spatula, 1 Teaspoon
Preparation steps
1.
Fry the tofu, leek and garlic in hot oil for 2-3 minutes.
2.
Add the courgettes and pepper and season with salt and ground black pepper and cook for a further 2-3 minutes.
3.
Add the vegetable stock and stir in the tomatoes and chickpeas. Simmer for approx. 3 minutes until done.
4.
Add the cream and season with salt, ground black pepper and soy sauce.
5.
Serve with couscous.
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