Smoked Tofu and Vegetable Stir Fry
(0 votes)
(0 votes)
Health Score:
98 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 45 min.
Ready in
Calories:
275
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 275 cal. | (13 %) | ||
| Protein | 25 g | (26 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.4 g | (25 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 16.2 mg | (135 %) | ||
| Vitamin K | 50.5 μg | (84 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 8.4 mg | (70 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 113 μg | (38 %) | ||
| Pantothenic acid | 1 mg | (17 %) | ||
| Biotin | 11.1 μg | (25 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 142 mg | (149 %) | ||
| Potassium | 703 mg | (18 %) | ||
| Calcium | 274 mg | (27 %) | ||
| Magnesium | 143 mg | (48 %) | ||
| Iron | 6 mg | (40 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 2.1 g | |||
| Uric acid | 115 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 50 grams Wood Ear Mushrooms
- 200 grams Snow peas
- salt
- 2 Red Bell pepper
- 1 Zucchini
- 1 garlic clove
- 1 ½ centimeters fresh ginger
- 2 Tbsps soybean oil
- 500 grams smoked Tofu
- 2 Tbsps dark soy sauce
- 1 Tbsp Oyster sauce
- freshly ground peppers
Preparation steps
1.
Rinse the mushrooms and trim stems. Rinse the snow peas, snip the ends and blanch in boiling salted water for 1 minute. Rinse under cold water and drain.
2.
Rinse the peppers, cut in half, remove seeds and cut into cubes. Rinse the zucchini and cut into small pieces.
3.
Peel and finely chop the garlic and ginger, then fry in a wok with hot oil. Cut the tofu into 1.5 cm (approximately 1/2 inch) cubes. Add the vegetables to the wok and stir over medium heat.
4.
Season with the soy sauce, oyster sauce and pepper, and serve with rice if desired.
