Light And Refreshing

Caramelized Tofu and Zucchini

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Average: 4.5 (2 votes)
(2 votes)
Caramelized Tofu and Zucchini

Caramelized Tofu and Zucchini - Fast dish with rosemary and a hint of tart sweetness

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Difficulty:
moderate
Difficulty
Preparation:
15 min.
Preparation
Calories:
275
calories
Calories

Healthy, because

Even smarter

Nutritional values

Chircorée is very rich in vitamins and minerals. Its folic acid content is particularly noteworthy - here you can fill up half your daily requirement with one portion! The B vitamin is involved in the formation of red blood cells, controls cell division and growth. An adequate supply is particularly important for pregnant women so that the baby's spinal cord and brain can develop properly.

The slightly bitter taste of chicory, which you can neutralize with a shot of lemon juice, is based on the ingredient lactucopikrin (intybin). It stimulates the appetite and has a positive effect on bile activity, digestion and metabolism.

1 serving contains
(Percentage of daily recommendation)
Calorie275 kcal(13 %)
Protein20 g(20 %)
Fat11 g(9 %)
Carbohydrates22 g(15 %)
Sugar added15 g(60 %)
Roughage4.5 g(15 %)
Vitamin A0.9 mg(113 %)
Vitamin D0 μg(0 %)
Vitamin E1.9 mg(16 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin5.8 mg(48 %)
Vitamin B₆0.3 mg(21 %)
Folate207 μg(69 %)
Pantothenic acid0.9 mg(15 %)
Biotin17.4 μg(39 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C28 mg(29 %)
Potassium967 mg(24 %)
Calcium263 mg(26 %)
Magnesium110 mg(37 %)
Iron6.1 mg(41 %)
Iodine7 μg(4 %)
Zinc0.9 mg(11 %)
Saturated fatty acids1.7 g
Uric acid126 mg
Cholesterol0 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
2 zucchini (about 14 oz)
1 sprig rosemary
8 ounces Tofu
1 teaspoon olive oil
salt
2 large Endive (about 14 oz)
1 ounce cane sugar
1 teaspoon pink peppercorns
freshly ground peppers
How healthy are the main ingredients?
zucchinirosemaryTofuolive oilsaltEndive
Preparation

Kitchen utensils

1 Cutting board, 1 Large knife, 1 Small knife, 1 Paper towel, 1 Pot (with lid), 1 Skillet, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon

Preparation steps

1.
Caramelized Tofu and Zucchini preparation step 1

Rinse zucchini, cut in half, and cut lengthwise into 1/2-inch thick slices.

2.
Caramelized Tofu and Zucchini preparation step 2

Rinse rosemary, shake dry, strip off needles and chop.

3.
Caramelized Tofu and Zucchini preparation step 3

Pat tofu dry with paper towels and cut into 3/4 inch cubes.

4.
Caramelized Tofu and Zucchini preparation step 4

Heat the olive oil in a skillet and fry the zucchini slices in it. Lightly salt and cook covered on low heat for about 3 minutes.

5.
Caramelized Tofu and Zucchini preparation step 5

Meanwhile, trim and rinse the endive. Cut leaf tips about 3/4 inch wide and put aside. Cut the rest into 1/2-inch wide strips.

6.
Caramelized Tofu and Zucchini preparation step 6

Add endive strips to the zucchini and cook over low heat, covered for about 2 minutes.

7.
Caramelized Tofu and Zucchini preparation step 7

Put sugar and 1 tablespoon water in a pot, melt and caramelize until golden brown.

8.
Caramelized Tofu and Zucchini preparation step 8

Remove the pan from the heat, add tofu cubes into the hot caramel, carefully stir and heat until warm.

9.
Caramelized Tofu and Zucchini preparation step 9

Sprinkle tofu cubes with salt to taste and rosemary. Crush the peppercorns with your fingers and add to tofu.

10.
Caramelized Tofu and Zucchini preparation step 10

Fold endive tips into the vegetables, heat and season to taste with salt and freshly ground pepper. Serve with the caramelized tofu.