Crusted Tofu with Carrot Salad

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Crusted Tofu with Carrot Salad
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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)
Calorie753 cal.(36 %)
Protein39 g(40 %)
Fat43 g(37 %)
Carbohydrates53 g(35 %)
Sugar added2 g(8 %)
Roughage13.3 g(44 %)
Vitamin A2.9 mg(363 %)
Vitamin D0.6 μg(3 %)
Vitamin E26 mg(217 %)
Vitamin K48.3 μg(81 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin10.8 mg(90 %)
Vitamin B₆0.4 mg(29 %)
Folate122 μg(41 %)
Pantothenic acid1.2 mg(20 %)
Biotin17.2 μg(38 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C13 mg(14 %)
Potassium1,271 mg(32 %)
Calcium376 mg(38 %)
Magnesium237 mg(79 %)
Iron7.2 mg(48 %)
Iodine17 μg(9 %)
Zinc4.3 mg(54 %)
Saturated fatty acids11.7 g
Uric acid76 mg
Cholesterol88 mg
Complete sugar25 g

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
cup raisins
½ tsp cinnamon
¼ tsp Cardamom
How healthy are the main ingredients?
carrotTofualmondraisinsOrange juiceEndive
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.