Broccoli and Tofu Stir-Fry
(0 votes)
(0 votes)
Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
ready in 20 min.
Ready in
Calories:
347
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 347 cal. | (17 %) | ||
| Protein | 22 g | (22 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 17 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.7 g | (29 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 11.5 mg | (96 %) | ||
| Vitamin K | 204 μg | (340 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7.7 mg | (64 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 186 μg | (62 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 9.2 μg | (20 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 222 mg | (234 %) | ||
| Potassium | 895 mg | (22 %) | ||
| Calcium | 217 mg | (22 %) | ||
| Magnesium | 166 mg | (55 %) | ||
| Iron | 5.2 mg | (35 %) | ||
| Iodine | 21 μg | (11 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 3.2 g | |||
| Uric acid | 106 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 12 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 9 ozs Tofu chopped into 2 cm (3/4 inch) cubes
- 1 onion (peeled and finely chopped)
- 3 Tbsps Nut oil
- 14 ozs Broccoli (rinsed and separated into florets)
- 2 red Bell pepper (rinsed, cleaned and chopped into strips)
- 1 clove garlic cloves (peeled and finely chopped)
- 0.333 cup Cashews
- 1 cup Bean sprout (rinsed and drained)
- light soy sauce
Preparation steps
1.
Fry the tofu and onion in hot oil in a skillet or wok for 1-2 minutes.
2.
Add the broccoli and pepper strips and continue to fry for a further 2-3 minutes, stirring occasionally.
3.
At the end of cooking time add the garlic, cashew nuts and bean sprouts and fry until cooked for a further 2-3 minutes.
4.
Season with soy sauce, sea salt and white pepper to serve.
