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Asian Broccoli Plate with Tofu

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Asian Broccoli Plate with Tofu
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
301
calories
Calories
0
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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

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.

Health information

Exact nutritional values of this recipe  
Nutritions
1 serving contains
(Percentage of daily recommendation)
Calorie301 kcal(14 %)
Protein15.6 g(16 %)
Fat21.04 g(18 %)
Carbohydrates14.27 g(10 %)
Sugar added0 g(0 %)
Roughage4.29 g(14 %)
Vitamin A262.86 mg(32,858 %)
Vitamin D0 μg(0 %)
Vitamin E2.4 mg(20 %)
Vitamin B₁0.16 mg(16 %)
Vitamin B₂0.21 mg(19 %)
Niacin1.88 mg(16 %)
Vitamin B₆0.33 mg(24 %)
Folate95.72 μg(32 %)
Pantothenic acid0.86 mg(14 %)
Biotin0.66 μg(1 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C102.19 mg(108 %)
Potassium586.43 mg(15 %)
Calcium191.32 mg(19 %)
Magnesium46.58 mg(16 %)
Iron7.16 mg(48 %)
Iodine0.37 μg(0 %)
Zinc0.74 mg(9 %)
Saturated fatty acids2.96 g
Cholesterol0 mg
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