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; 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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Difficulty:

easy

Difficulty

Preparation:

30 min.

Preparation

Calories:

301

calories

Calories

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Nutritional values

1 serving contains
(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 %)

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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

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Ingredients

for

servings

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)

How healthy are the main ingredients?

zucchini Broccoli Sesame seeds soy sauce lemon salt

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Preparation steps

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

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.

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.

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.