Asparagus Salad with Marinated Tofu
(0 votes)
(0 votes)
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)
(Percentage of daily recommendation)
| Calorie | 172 cal. | (8 %) | ||
| Protein | 11 g | (11 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 9 g | (6 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 4.1 g | (14 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 9.7 mg | (81 %) | ||
| Vitamin K | 107.7 μg | (180 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 4.9 mg | (41 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 279 μg | (93 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 5.8 μg | (13 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 55 mg | (58 %) | ||
| Potassium | 574 mg | (14 %) | ||
| Calcium | 136 mg | (14 %) | ||
| Magnesium | 75 mg | (25 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 20 μg | (10 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 1.5 g | |||
| Uric acid | 59 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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)
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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