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Noodle and veg stir-fry
(0 votes)
Health Score:
90 / 100
Difficulty:
easy
Preparation:
15 min.
Preparation
ready in 45 mins
Calories:
638
calories
Calories
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1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 638 cal. | (30 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 75 g | (50 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 9.5 g | (32 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 15.8 mg | (132 %) | ||
| Vitamin K | 114.6 μg | (191 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 10.2 mg | (85 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 95 μg | (32 %) | ||
| Pantothenic acid | 1.2 mg | (20 %) | ||
| Biotin | 7 μg | (16 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 51 mg | (54 %) | ||
| Potassium | 864 mg | (22 %) | ||
| Calcium | 344 mg | (34 %) | ||
| Magnesium | 191 mg | (64 %) | ||
| Iron | 8.3 mg | (55 %) | ||
| Iodine | 21 μg | (11 %) | ||
| Zinc | 4 mg | (50 %) | ||
| Saturated fatty acids | 3 g | |||
| Uric acid | 117 mg | |||
| Cholesterol | 66 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
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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
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.
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