Broccoli and Tofu Stir-Fry
With just over 400 calories, your daily requirement of folic acid is already halfway reached, which is important for all growth and development processes. Pregnant women should try to consume more of it to protect their child from possible neurological disorders. Vitamin E and A are also abundant, which are anti-aging substances for the skin, heart, and eyes.
With its germination and edge layers, natural rice is healthier than white polished rice because it contains more vitamins, minerals, and fibre.
(Percentage of daily recommendation)
|Calorie||425 kcal||(20 %)|
|Protein||24 g||(24 %)|
|Fat||24 g||(21 %)|
|Carbohydrates||25 g||(17 %)|
|Sugar added||5 g||(20 %)|
|Roughage||14.5 g||(48 %)|
|Vitamin A||0.7 mg||(88 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||9.8 mg||(82 %)|
|Vitamin B₁||0.4 mg||(40 %)|
|Vitamin B₂||0.3 mg||(27 %)|
|Niacin||7.9 mg||(66 %)|
|Vitamin B₆||0.9 mg||(64 %)|
|Folate||193 μg||(64 %)|
|Pantothenic acid||2.6 mg||(43 %)|
|Biotin||14.2 μg||(32 %)|
|Vitamin B₁₂||0 μg||(0 %)|
|Vitamin C||278 mg||(293 %)|
|Potassium||1,372 mg||(34 %)|
|Calcium||377 mg||(38 %)|
|Magnesium||162 mg||(54 %)|
|Iron||6.6 mg||(44 %)|
|Iodine||35 μg||(18 %)|
|Zinc||2.3 mg||(29 %)|
|Saturated fatty acids||3.4 g|
|Uric acid||187 mg|
Trim broccoli, rinse, drain and cut into florets.
Peel the stem and cut into 1/2" cubes.
Cut bell peppers into quarters, remove the seeds and rinse. Cut bell peppers into strips. Cut tofu into 1/2" cubes.
Peel garlic and onion. Cut garlic into very thin slices and cut onion into thin strips. Peel ginger and cut into fine strips. Rinse chile pepper, pat dry, cut in half lengthwise, remove seeds and cut into thin strips.
Rinse orange with hot water and wipe dry. Peel zest with a potato peeler thinly, then cut zest into thin strips. Squeeze orange.
Heat a wok (or a deep pan). Pour in oil and fry the broccoli florets while turning about 1 minute.
Add bell pepper strips to the wok and stir-fry 1 more minute.
Add tofu, sliced garlic, onion, ginger, chile pepper strips, orange zest and cashews and stir-fry for another 30 seconds.
Mix soy sauce, honey and orange juice and pour into the wok. Cover and cook for 4-5 minutes. Season to taste before serving with salt and pepper. Serve with rice, if desired.