Asparagus Salad with Marinated Tofu

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Asparagus Salad with Marinated Tofu
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Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 45 min.
Ready in
Calories:
172
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie172 cal.(8 %)
Protein11 g(11 %)
Fat10 g(9 %)
Carbohydrates9 g(6 %)
Sugar added2 g(8 %)
Roughage4.1 g(14 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E9.7 mg(81 %)
Vitamin K107.7 μg(180 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin4.9 mg(41 %)
Vitamin B₆0.2 mg(14 %)
Folate279 μg(93 %)
Pantothenic acid1.6 mg(27 %)
Biotin5.8 μg(13 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C55 mg(58 %)
Potassium574 mg(14 %)
Calcium136 mg(14 %)
Magnesium75 mg(25 %)
Iron2.8 mg(19 %)
Iodine20 μg(10 %)
Zinc1.7 mg(21 %)
Saturated fatty acids1.5 g
Uric acid59 mg
Cholesterol0 mg
Complete sugar8 g

Ingredients

for
4
Ingredients
1 kilogram green Asparagus
salt
3 Tbsps olive oil
freshly ground white peppers
1 tsp sugar
½ tsp medium hot Mustard
3 Tbsps lemon juice
1 green chili pepper
150 grams Tofu (Pure will, with herbs or smoked)
How healthy are the main ingredients?
Tofuolive oilsugarMustardsalt

Preparation steps

1.

Peel asparagus, remove the woody ends and blanch in a pot of lightly salted water until al dente, about 5 minutes. In a bowl, whisk together lemon juice, sugar, mustard and oil and season with salt and pepper.

2.

Drain the asparagus, run under cold water and drain well. Place in a bowl, add the lemon juice mixture and toss to coat. Meanwhile, pat the tofu dry and cut into 1 cm (approximately 3/8-inch) cubes.

3.

Rinse the chile, use a sharp knife to remove the stem and cut the pepper without the seeds into thin rings. Arrange the asparagus on plates, sprinkle with chile rings and scatter the diced tofu over the asparagus.

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