Caramelized Tofu and Zucchini
Caramelized Tofu and Zucchini - Fast dish with rosemary and a hint of tart sweetness
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 |
Kitchen utensils
Preparation steps
Rinse zucchini, cut in half, and cut lengthwise into 1/2-inch thick slices.
Rinse rosemary, shake dry, strip off needles and chop.
Pat tofu dry with paper towels and cut into 3/4 inch cubes.
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.
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.
Add endive strips to the zucchini and cook over low heat, covered for about 2 minutes.
Put sugar and 1 tablespoon water in a pot, melt and caramelize until golden brown.
Remove the pan from the heat, add tofu cubes into the hot caramel, carefully stir and heat until warm.
Sprinkle tofu cubes with salt to taste and rosemary. Crush the peppercorns with your fingers and add to tofu.
Fold endive tips into the vegetables, heat and season to taste with salt and freshly ground pepper. Serve with the caramelized tofu.
