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Asian Broccoli Plate with Tofu

Name: Asian Broccoli Plate with Tofu
Total time: 30 min
Yield: 4
Cuisine: Asian, Chinese
Ingredients: 2 zucchini; 2.75 cups Snap pea; 3.333 cups Broccoli florets; 2 tablespoons Sesame seeds; 1 bunch scallions; 3 tablespoons vegetable oil (for frying); 1 tablespoon vegetable oil (for the sauce); 3 tablespoons light soy sauce; lemons (juiced); salt; 1.667 cups white Tofu (cubed)

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301

calories

Calories

My cookbook

easy

Difficulty

30 min.

Preparation

Nutritions

1 serving contains

Fat	21.04 g
Saturated Fat Acids	2.96 g
Protein	15.6 g
Roughage	4.29 g
Sugar added	0 g
Calorie	301

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Our nutritional traffic light explained

Carbohydrates/g	14.27
Cholesterol/mg	0
Vitamin A/mg	262.86
Vitamin D/μg	0
Vitamin E/mg	2.4
Vitamin B₁/mg	0.16
Vitamin B₂/mg	0.21
Niacin/mg	1.88
Vitamin B₆/mg	0.33
Folate/μg	95.72
Pantothenic acid/mg	0.86
Biotin/μg	0.66
Vitamin B₁₂/μg	0
Vitamin C/mg	102.19
Potassium/mg	586.43
Calcium/mg	191.32
Magnesium/mg	46.58
Iron/mg	7.16
Iodine/μg	0.37
Zinc/mg	0.74

Recipe author: EAT SMARTER

Ingredients

Preparation

Ingredients

for 4 servings

2 ¾ cups

3.333 cups

2 tablespoons

1 bunch

3 tablespoons

vegetable oil (for frying)

1 tablespoon

vegetable oil (for the sauce)

3 tablespoons

light soy sauce

lemons (juiced)

salt

1 ⅔ cups

white Tofu (cubed)

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Preparation

Preparation steps

Step 1/4

Wash, peel and halve the courgettes and cut into long sticks. Blanch for 2 minutes in boiling, salted water. Drain thoroughly.

Step 2/4

Wash the mangetout and blanch for 4 minutes in boiling, salted water. Drain. Divide the broccoli into florets and blanch for 3 minutes in boiling, salted water. Drain.

Step 3/4

Wash and trim the spring onions, cut in half lengthwise and blanch for 2 minutes in boiling, salted water. Drain. Heat the oil in a frying pan and stir-fry the vegetables for 1 minute, one after the other.

Step 4/4

Arrange the vegetables and cubed tofu on plates. Mix together the oil, soy sauce, lemon juice and a little salt and drizzle over the vegetables. Sprinkle with sesame seeds.

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