Asian Vegetables, Noodles and Tofu Cooked in Parchment

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Asian Vegetables, Noodles and Tofu Cooked in Parchment
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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)
Calorie592 cal.(28 %)
Protein32 g(33 %)
Fat21 g(18 %)
Carbohydrates67 g(45 %)
Sugar added3 g(12 %)
Roughage8.1 g(27 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E10 mg(83 %)
Vitamin K49.4 μg(82 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.2 mg(18 %)
Niacin8.7 mg(73 %)
Vitamin B₆0.4 mg(29 %)
Folate113 μg(38 %)
Pantothenic acid0.8 mg(13 %)
Biotin16.9 μg(38 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C25 mg(26 %)
Potassium952 mg(24 %)
Calcium208 mg(21 %)
Magnesium190 mg(63 %)
Iron7.7 mg(51 %)
Iodine10 μg(5 %)
Zinc3.8 mg(48 %)
Saturated fatty acids3.7 g
Uric acid92 mg
Cholesterol65 mg
Complete sugar13 g

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)
How healthy are the main ingredients?
Tofusoy sauceCashewsesame oilhoneyginger

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.