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EatSmarter exclusive recipe

Marinated Tofu

with Fennel and Tomatoes
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Marinated Tofu

Marinated Tofu - Garlic fans get their money's worth in this dish!

Difficulty:
very easy
Difficulty
Preparation:
15 min.
Preparation
ready in 20 min.
Ready in
Calories:
98
calories
Calories
0
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Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie98 kcal(5 %)
Protein10 g(10 %)
Fat4 g(3 %)
Carbohydrates5 g(3 %)
Sugar added0 g(0 %)
Roughage6 g(20 %)
Vitamin A1 mg(125 %)
Vitamin D0 μg(0 %)
Vitamin E8.5 mg(71 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin2.7 mg(23 %)
Vitamin B₆0.2 mg(14 %)
Folate115 μg(38 %)
Pantothenic acid0.5 mg(8 %)
Biotin7 μg(16 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C64 mg(67 %)
Potassium630 mg(16 %)
Calcium206 mg(21 %)
Magnesium67 mg(22 %)
Iron3.9 mg(26 %)
Iodine89 μg(45 %)
Zinc0.5 mg(6 %)
Saturated fatty acids0.6 g
Uric acid55 mg
Cholesterol0 mg
Development of this recipe:

Ingredients

for
2
Ingredients
3 ounces
1
½ teaspoon
green Pepper
1
Fennel bulb (about 250 grams)
3 tablespoons
3
Tomatoes (each 50 grams)
Preparation

Kitchen utensils

1 Cutting board, 1 Small knife, 1 Pot (with lid), 1 Wooden spoon, 1 Measuring cups, 1 Teaspoon

Preparation steps

1.
Marinated Tofu preparation step 1

Cut the tofu into 4 slices. Peel garlic and chop very finely together with the green peppercorns.

2.
Marinated Tofu preparation step 2

Spread garlic and pepper mixture on both sides of the tofu slices and let stand for 10 minutes.

3.
Marinated Tofu preparation step 3

Meanwhile, rinse the fennel bulb, trim, cut in half and cut into narrow strips. Shake fennel leaves dry and set aside.

4.
Marinated Tofu preparation step 4

Bring fennel to a boil with the vegetable broth in a pot. Cover and cook for 5 minutes over low heat.

5.
Marinated Tofu preparation step 5

Rinse tomatoes, cut out the stems, cut tomatoes in half and cut into wedges.

6.
Marinated Tofu preparation step 6

Place tomatoes on the fennel. Then place tofu slices on top, cover and cook on low heat for 5 minutes.

7.
Marinated Tofu preparation step 7

Chop fennel leaves. Place tofu slices on warmed plates.

8.
Marinated Tofu preparation step 8

Season the vegetables with salt and pepper. Arrange over the tofu slices, sprinkle with fennel leaves and serve.