Crusted Tofu with Carrot Salad
(0 votes)
(0 votes)
Health Score:
67 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 45 min.
Ready in
Calories:
753
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 753 cal. | (36 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 43 g | (37 %) | ||
| Carbohydrates | 53 g | (35 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 13.3 g | (44 %) |
more nutritional values
| Vitamin A | 2.9 mg | (363 %) | ||
| Vitamin D | 0.6 μg | (3 %) | ||
| Vitamin E | 26 mg | (217 %) | ||
| Vitamin K | 48.3 μg | (81 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 10.8 mg | (90 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 122 μg | (41 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 17.2 μg | (38 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 13 mg | (14 %) | ||
| Potassium | 1,271 mg | (32 %) | ||
| Calcium | 376 mg | (38 %) | ||
| Magnesium | 237 mg | (79 %) | ||
| Iron | 7.2 mg | (48 %) | ||
| Iodine | 17 μg | (9 %) | ||
| Zinc | 4.3 mg | (54 %) | ||
| Saturated fatty acids | 11.7 g | |||
| Uric acid | 76 mg | |||
| Cholesterol | 88 mg | |||
| Complete sugar | 25 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 21 ozs carrots (peeled)
- 2 Endive
- 21 ozs natural Tofu (drained)
- salt (to taste)
- freshly ground Black pepper (to taste)
- 1 cup all-purpose flour
- 1 fresh egg (beaten)
- 1 cup shelled almonds (finely chopped)
- 4 Tbsps butter
- 1 Tbsp powdered sugar
- 3 Tbsps Orange juice
- ⅔ cup raisins
- ½ tsp cinnamon
- ¼ tsp Cardamom
Preparation
Kitchen utensils
1 Pot, 1 Bowl, 1 Small bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Slotted spoon, 1 Whisk, 1 Citrus juicer, 1 Paper towel
Preparation steps
1.
Cut carrots diagonally into slices. Cook briefly in salted boiling water until tender crisp, about 8 minutes. Drain.
2.
Clean endive, cut into quarters lengthwise and cut into thin strips.
3.
Cut tofu into slices 1/3-inch thick. Season on both sides with salt and pepper. Place the flour, beaten egg and chopped almonds in 3 separate bowls. Dredge tofu through flour, dip in egg and coat with chopped almonds.
4.
Heat 2 tablespoons of butter in a skillet over medium-high heat. Cook the tofu until golden brown on both sides. Remove and keep warm.
5.
Heat the remaining butter in the skillet and saute the carrots and endive strips for several minutes. Dust with confectioners' sugar; add orange juice and raisins and heat through, about 1 minute. Season with salt, pepper, cinnamon and cardamom.
6.
Divide among plates and top with tofu slices. Serve.
