Asian Vegetables, Noodles and Tofu Cooked in Parchment
(0 votes)
(0 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr 10 min.
Preparation
Calories:
592
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 592 cal. | (28 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 67 g | (45 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 8.1 g | (27 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 10 mg | (83 %) | ||
| Vitamin K | 49.4 μg | (82 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 8.7 mg | (73 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 113 μg | (38 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 16.9 μg | (38 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 25 mg | (26 %) | ||
| Potassium | 952 mg | (24 %) | ||
| Calcium | 208 mg | (21 %) | ||
| Magnesium | 190 mg | (63 %) | ||
| Iron | 7.7 mg | (51 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 3.8 mg | (48 %) | ||
| Saturated fatty acids | 3.7 g | |||
| Uric acid | 92 mg | |||
| Cholesterol | 65 mg | |||
| Complete sugar | 13 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
2
- Ingredients
- 150 grams Chinese Egg noodle
- 250 grams mixed Vegetables (chopped)
- 150 grams Tofu
- 4 Tbsps soy sauce
- 2 Tbsps Cashews
- 3 Tbsps Teriyaki sauce
- 1 tsp sesame oil
- 1 tsp honey
- 1 tsp freshly grated ginger
- soy sauce (optional)
Preparation steps
1.
Cut tofu into small cubes and place in the soy sauce to marinate, turning occasionally, for 30 minutes. Toast cashews in a dry pan.
2.
Loosen noodles and chop if desired. Mix tofu with noodles, vegetables and nuts in a bowl.
3.
Arrange 2 large pieces of greased parchment on work surface and spoon the filling mixture into the center of each. Mix teriyaki sauce with sesame oil, honey and ginger and drizzle over the vegetables.
4.
Fold the paper over the filling and pleat edges to seal packets.
5.
Place the parcels in a steamer basket. Cover and steam 20 minutes over simmering water.
6.
Place the parcels on plates, open the paper slightly and serve with the teriyaki sauce and soy sauce, if desired, on the side.
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