Silken Tofu with Bonito Flakes
Silken Tofu with Bonito Flakes - Tantalizing duet - creamy tofu and cottage cheese with Asian flavors
Healthy, because
Even smarter
Nutritional values
Silk tofu is made from soybeans, which is rich in protein and vitamins that help support skin and hair health.
Serve pumpernickel with this dish: the dark bread tastes great with it and provides plenty of intestine-healthy fiber.
(Percentage of daily recommendation)
| Calorie | 122 cal. | (6 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 6 g | (5 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 4 g | (16 %) | ||
| Roughage | 1.5 g | (5 %) |
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 0.5 mg | (4 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.9 mg | (24 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 52 μg | (17 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 7.3 μg | (16 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 2 mg | (2 %) | ||
| Potassium | 315 mg | (8 %) | ||
| Calcium | 140 mg | (14 %) | ||
| Magnesium | 51 mg | (17 %) | ||
| Iron | 2 mg | (13 %) | ||
| Iodine | 8 μg | (4 %) | ||
| Zinc | 0.7 mg | (9 %) | ||
| Saturated fatty acids | 1.5 g | |||
| Uric acid | 46 mg | |||
| Cholesterol | 6 mg |
Ingredients
- Ingredients
- 11 ozs Silken tofu
- 1 Tbsp Sesame seeds
- 1 pc fresh ginger (about 5 grams)
- 1 bed Shiso sprout
- 1 sprig Basil
- 1 sprig mint
- 3 Tbsps soy sauce
- 2 tsps brown sugar
- 2 Tbsps Rice vinegar
- 4 ozs Cottage cheese
- 1 Tbsp Bonito flake
Kitchen utensils
Preparation steps
Drain tofu, place on a plate and keep covered in the refrigerator.
Toast sesame seeds in a dry small pan until golden brown on medium heat.
Peel ginger root and finely grate. Cut shiso sprouts from bed with kitchen shears. Rinse the basil and mint, shake dry, pluck off the leaves and cut into fine strips.
Heat the soy sauce, sugar and rice vinegar in a small pot, stirring until the sugar has dissolved. Allow to cool slightly, then stir in the ginger.
Layer tofu with cottage cheese. Sprinkle with shiso sprouts, basil and mint. Top with bonito flakes and sesame seeds, drizzle with the warm sauce and serve.
