Asian Broccoli Plate with Tofu
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(0 votes)
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
301
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 301 kcal | (14 %) | ||
| Protein | 15.6 g | (16 %) | ||
| Fat | 21.04 g | (18 %) | ||
| Carbohydrates | 14.27 g | (10 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.29 g | (14 %) |
more nutritional values
| Vitamin A | 262.86 mg | (32,858 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.4 mg | (20 %) | ||
| Vitamin B₁ | 0.16 mg | (16 %) | ||
| Vitamin B₂ | 0.21 mg | (19 %) | ||
| Niacin | 1.88 mg | (16 %) | ||
| Vitamin B₆ | 0.33 mg | (24 %) | ||
| Folate | 95.72 μg | (32 %) | ||
| Pantothenic acid | 0.86 mg | (14 %) | ||
| Biotin | 0.66 μg | (1 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 102.19 mg | (108 %) | ||
| Potassium | 586.43 mg | (15 %) | ||
| Calcium | 191.32 mg | (19 %) | ||
| Magnesium | 46.58 mg | (16 %) | ||
| Iron | 7.16 mg | (48 %) | ||
| Iodine | 0.37 μg | (0 %) | ||
| Zinc | 0.74 mg | (9 %) | ||
| Saturated fatty acids | 2.96 g | |||
| Cholesterol | 0 mg |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 zucchini
- 2 ¾ cups Snap pea
- 3.333 cups Broccoli
- 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 ⅔ cups white Tofu (cubed)
Preparation steps
1.
Wash, peel and halve the courgettes and cut into long sticks. Blanch for 2 minutes in boiling, salted water. Drain thoroughly.
2.
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.
3.
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.
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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