Broccoli and Tofu Stir-Fry

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Broccoli and Tofu Stir-Fry
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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)
Calorie347 cal.(17 %)
Protein22 g(22 %)
Fat21 g(18 %)
Carbohydrates17 g(11 %)
Sugar added0 g(0 %)
Roughage8.7 g(29 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E11.5 mg(96 %)
Vitamin K204 μg(340 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.4 mg(36 %)
Niacin7.7 mg(64 %)
Vitamin B₆0.7 mg(50 %)
Folate186 μg(62 %)
Pantothenic acid1.8 mg(30 %)
Biotin9.2 μg(20 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C222 mg(234 %)
Potassium895 mg(22 %)
Calcium217 mg(22 %)
Magnesium166 mg(55 %)
Iron5.2 mg(35 %)
Iodine21 μg(11 %)
Zinc3 mg(38 %)
Saturated fatty acids3.2 g
Uric acid106 mg
Cholesterol0 mg
Complete sugar12 g

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
How healthy are the main ingredients?
BroccoliTofuBean sproutCashewgarlic cloveonion

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.