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
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Ingredients
for
4
- Ingredients
- 2
- 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)
- 1 ⅔ cups
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.