Noodle and Veg Stir-fry

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Noodle and Veg Stir-fry
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Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
15 min.
Preparation
ready in 45 min.
Ready in
Calories:
638
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie638 cal.(30 %)
Protein39 g(40 %)
Fat20 g(17 %)
Carbohydrates75 g(50 %)
Sugar added2 g(8 %)
Roughage9.5 g(32 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E15.8 mg(132 %)
Vitamin K114.6 μg(191 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin10.2 mg(85 %)
Vitamin B₆0.4 mg(29 %)
Folate95 μg(32 %)
Pantothenic acid1.2 mg(20 %)
Biotin7 μg(16 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C51 mg(54 %)
Potassium864 mg(22 %)
Calcium344 mg(34 %)
Magnesium191 mg(64 %)
Iron8.3 mg(55 %)
Iodine21 μg(11 %)
Zinc4 mg(50 %)
Saturated fatty acids3 g
Uric acid117 mg
Cholesterol66 mg
Complete sugar7 g

Ingredients

for
4
Ingredients
2 ½ cups Tofu (diced)
4 Tbsps Worcestershire sauce
1 garlic clove (finely chopped)
1 tsp fresh ginger (grated)
11 ozs Egg noodle
2 ⅔ cups Broccoli
2 ½ cups Baby Corn
1 red chili pepper (cut into rings)
¾ cup canned, sliced Water chestnut (defrosted)
3 Tbsps sesame oil
light Fish sauce
How healthy are the main ingredients?
TofuCornBroccolisesame oilgingergarlic clove

Preparation steps

1.
Place the tofu in a flat dish. Mix together the soya sauce, garlic and ginger and drizzle over the tofu. Steep for approx. 15 minutes.
2.
Cook the noodles according to the directions on the packet. Drain and rinse with cold water.
3.
Blanche the broccoli and the corn cobs in salt water for 2 minutes. Drain well and rinse with cold water.
4.
Fry the tofu and the chilli in hot oil. Add the vegetables and the noodles and fry in hot oil for 2-3 minutes. Season with fish sauce and salt and serve.