Caramelized Tofu and Zucchini
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.
(Percentage of daily recommendation)
Calorie | 275 cal. | (13 %) | ||
Protein | 20 g | (20 %) | ||
Fat | 11 g | (9 %) | ||
Carbohydrates | 22 g | (15 %) | ||
Sugar added | 15 g | (60 %) | ||
Roughage | 4.5 g | (15 %) |
Vitamin A | 0.9 mg | (113 %) | ||
Vitamin D | 0 μg | (0 %) | ||
Vitamin E | 1.9 mg | (16 %) | ||
Vitamin K | 46.8 μg | (78 %) | ||
Vitamin B₁ | 0.2 mg | (20 %) | ||
Vitamin B₂ | 0.2 mg | (18 %) | ||
Niacin | 5.8 mg | (48 %) | ||
Vitamin B₆ | 0.3 mg | (21 %) | ||
Folate | 207 μg | (69 %) | ||
Pantothenic acid | 0.9 mg | (15 %) | ||
Biotin | 17.4 μg | (39 %) | ||
Vitamin B₁₂ | 0 μg | (0 %) | ||
Vitamin C | 28 mg | (29 %) | ||
Potassium | 967 mg | (24 %) | ||
Calcium | 263 mg | (26 %) | ||
Magnesium | 110 mg | (37 %) | ||
Iron | 6.1 mg | (41 %) | ||
Iodine | 7 μg | (4 %) | ||
Zinc | 0.9 mg | (11 %) | ||
Saturated fatty acids | 1.7 g | |||
Uric acid | 126 mg | |||
Cholesterol | 0 mg | |||
Complete sugar | 23 g |
![](https://images.eatsmarter.com/sites/default/files/styles/square_thumbnail/public/teaser_es.png)
Kitchen utensils
Preparation steps
![Caramelized Tofu and Zucchini preparation step 1 Caramelized Tofu and Zucchini preparation step 1](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/caramelized-tofu-and-zucchini-preparation-step-1-503773.jpg)
Rinse zucchini, cut in half, and cut lengthwise into 1/2-inch thick slices.
![Caramelized Tofu and Zucchini preparation step 2 Caramelized Tofu and Zucchini preparation step 2](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/caramelized-tofu-and-zucchini-preparation-step-2-503773.jpg)
Rinse rosemary, shake dry, strip off needles and chop.
![Caramelized Tofu and Zucchini preparation step 3 Caramelized Tofu and Zucchini preparation step 3](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/caramelized-tofu-and-zucchini-preparation-step-3-503773.jpg)
Pat tofu dry with paper towels and cut into 3/4 inch cubes.
![Caramelized Tofu and Zucchini preparation step 4 Caramelized Tofu and Zucchini preparation step 4](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/caramelized-tofu-and-zucchini-preparation-step-4-503773.jpg)
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.
![Caramelized Tofu and Zucchini preparation step 5 Caramelized Tofu and Zucchini preparation step 5](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/caramelized-tofu-and-zucchini-preparation-step-5-503773.jpg)
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.
![Caramelized Tofu and Zucchini preparation step 6 Caramelized Tofu and Zucchini preparation step 6](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/caramelized-tofu-and-zucchini-preparation-step-6-503773.jpg)
Add endive strips to the zucchini and cook over low heat, covered for about 2 minutes.
![Caramelized Tofu and Zucchini preparation step 7 Caramelized Tofu and Zucchini preparation step 7](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/caramelized-tofu-and-zucchini-preparation-step-7-503773.jpg)
Put sugar and 1 tablespoon water in a pot, melt and caramelize until golden brown.
![Caramelized Tofu and Zucchini preparation step 8 Caramelized Tofu and Zucchini preparation step 8](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/caramelized-tofu-and-zucchini-preparation-step-8-503773.jpg)
Remove the pan from the heat, add tofu cubes into the hot caramel, carefully stir and heat until warm.
![Caramelized Tofu and Zucchini preparation step 9 Caramelized Tofu and Zucchini preparation step 9](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/caramelized-tofu-and-zucchini-preparation-step-9-503773.jpg)
Sprinkle tofu cubes with salt to taste and rosemary. Crush the peppercorns with your fingers and add to tofu.
![Caramelized Tofu and Zucchini preparation step 10 Caramelized Tofu and Zucchini preparation step 10](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/caramelized-tofu-and-zucchini-preparation-step-10-503773.jpg)
Fold endive tips into the vegetables, heat and season to taste with salt and freshly ground pepper. Serve with the caramelized tofu.