Eat Smarter USA | Eat Healthy. Live Smarter.

Ingredients

for
2
Print
Marinated Tofu

Marinated Tofu

with Fennel and Tomatoes
15 min., ready in 20 min.
Time:
98
calories
Calories:
Ingredientsfor  
Ingredients
3 ozs Tofu
1 garlic clove
½ tsp green peppers
1 Fennel bulb (about 250 grams)
3 Tbsps Vegetable broth
3 Tomatoes (each 50 grams)
salt
peppers
How healthy are the main ingredients?
Tofugarlic cloveFennel bulbTomatosalt
Preparation
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.

Nutritional values
1 serving contains
(Percentage of daily recommendation)
Calorie98 cal.(5 %)
Protein10 g(10 %)
Fat4 g(3 %)
Carbohydrates5 g(3 %)
Sugar added0 g(0 %)
Roughage6 g(20 %)
Healthy, because

Healthy, because

The soy protein in tofu is of high quality, as it contains all the protein components that are essential for us. It is also low in fat, contains no cholesterol, but is rich in bioactive ingredients. The effective antioxidants beta-carotene and vitamin C come from the vegetables. In addition, folic acid is supplied for cell formation and protein metabolism.

Even smarter

Even smarter

The marinated tofu is not only an ideal appetizer or snack against the small hunger, but also perfect as dinner for low-carb fans.

Ausgabe 02/24

Lust auf noch mehr kulinarische Highlights? Für nur 19,60 Euro im Jahr erhalten Sie 4 Magazine direkt nach Hause. In der aktuellen Ausgabe nehmen wir die 100 gängigsten Ernährungsmythen unter die Lupe. Neben 77 Schlank-Rezepten geben unsere Expert:innen die genialsten Tipps, wie Sie Ihre Darmflora ins Gleichgewicht bringen, das Bauchfett wieder loswerden und mit mehr Achtsamkeit besser schlafen.