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Asian Broccoli Plate with Tofu

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Asian Broccoli Plate with Tofu
301
calories
Calories
0
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easy
Difficulty
30 min.
Preparation
Nutritions
Fat21.04 g
Saturated Fat Acids2.96 g
Protein15.6 g
Roughage4.29 g
Sugar added0 g
Calorie301
1 serving contains
Calories301
Protein/g15.6
Fat/g21.04
Saturated fatty acids/g2.96
Carbohydrates/g14.27
Added sugar/g0
Roughage/g4.29
Cholesterol/mg0
Vitamin A/mg262.86
Vitamin D/μg0
Vitamin E/mg2.4
Vitamin B₁/mg0.16
Vitamin B₂/mg0.21
Niacin/mg1.88
Vitamin B₆/mg0.33
Folate/μg95.72
Pantothenic acid/mg0.86
Biotin/μg0.66
Vitamin B₁₂/μg0
Vitamin C/mg102.19
Potassium/mg586.43
Calcium/mg191.32
Magnesium/mg46.58
Iron/mg7.16
Iodine/μg0.37
Zinc/mg0.74

Recipe author: EAT SMARTER
Ingredients
Preparation

Ingredients

for 4 servings
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
white Tofu (cubed)
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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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