Delicious Immune Booster

Crispy Tofu and Broccoli Stir-Fry

with Bok Choy
4
Average: 4 (3 votes)
(3 votes)
Crispy Tofu and Broccoli Stir-Fry
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Health Score:
94 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
284
calories
Calories

Healthy, because

Even smarter

Nutritional values

Bok choy provides cell-protecting vitamin C, while the mustard oils of the cabbage contribute to a good immune system. Tofu also provides numerous proteins that can be converted into immune cells in the body.

If you still have broccoli florets and broccoli juice left, try cooking a delicious broccoli soup. 

1 serving contains
(Percentage of daily recommendation)
Calorie284 cal.(14 %)
Protein23 g(23 %)
Fat18 g(16 %)
Carbohydrates8 g(5 %)
Sugar added0 g(0 %)
Roughage6 g(20 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E12 mg(100 %)
Vitamin K223.9 μg(373 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin6.5 mg(54 %)
Vitamin B₆0.4 mg(29 %)
Folate89 μg(30 %)
Pantothenic acid1.4 mg(23 %)
Biotin6.2 μg(14 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C101 mg(106 %)
Potassium556 mg(14 %)
Calcium301 mg(30 %)
Magnesium122 mg(41 %)
Iron4.9 mg(33 %)
Iodine22 μg(11 %)
Zinc2.5 mg(31 %)
Saturated fatty acids2.6 g
Uric acid105 mg
Cholesterol0 mg
Complete sugar5 g

Ingredients

for
4
Ingredients
16 ozs firm Tofu
6 Tbsps soy sauce
14 ozs small Broccoli
10 ozs Bok Choy
2 scallions
2 Tbsps Oyster sauce (Asian)
4 Tbsps sesame oil
How healthy are the main ingredients?
TofuBroccoliBok Choysoy saucesesame oil

Preparation steps

1.

Cut tofu into approximately 3/4 inch cubes and place in a shallow dish.

2.

Pour soy sauce over the tofu and allow to stand for about 30 minutes.

3.

Rinse broccoli and cut florets into smaller pieces if necessary. Peel broccoli stalks and chop. Rinse bok choy, trim and cut into strips. Rinse scallions, trim and cut into rings.

4.

Heat a little sesame oil in a wok (or large skillet), gradually add the vegetables (starting with the broccoli stalks, then broccoli florets and finally bok choy and scallions) and stir-fry, adding more sesame oil (up to 1 tablespoon) as needed. Season with oyster sauce and a little soy sauce.

5.

Meanwhile, pat tofu dry and fry briefly in a pan with remaining sesame oil over high heat. To serve, mix vegetables and tofu together and arrange on plates.