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 scallion; 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
Preparation:	30 min
Ready in:	30 min

lactose-free

Vegetable

Nutrition

1 serving contains (Percentage of daily recommendation)

Calories	301 kcal	(15%)
Protein	16 g	(32%)
Fat	21 g	(26%)
Carbohydrates	14 g	(5%)
Added Sugar	0 g	(0%)
Roughage	4 g	(13%)
Vitamin A	262.86 µg	(33%)
Vitamin D	0 µg	(0%)
Vitamin E	2.4 mg	(20%)
Vitamin B1	0.16 mg	(15%)
Vitamin B2	0.21 mg	(15%)
Niacin	1.88 mg	(12%)
Vitamin B6	0.33 mg	(24%)
Folate	95.72 µg	(48%)
Pantothenic Acid	0.86 mg	(14%)
Biotin	0.66 µg	(1%)
Vitamin B12	0 µg	(0%)
Vitamin C	102.19 mg	(128%)
Potassium	586.43 mg	(29%)
Calcium	191.32 mg	(24%)
Magnesium	46.58 mg	(12%)
Iron	7.16 mg	(51%)
Iodine	0.37 µg	(0%)
Zinc	0.74 mg	(7%)
Saturates	3 g
Uric Acid	0 g
Cholesterol	0 mg

Recipe Development: EAT SMARTER

Ingredients

For servings

2	zucchini
2 ¾ cups	Snap pea
3 ⅓ 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 ⅔ cups	white Tofu cubed

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Directions

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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