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Soya Cubes with Mushrooms and Broccoli

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Soya Cubes with Mushrooms and Broccoli
900
calories
Calories
0
Print
easy
Difficulty
40 min.
Preparation
Nutritions
1 serving contains
(Percentage of daily recommendation)
Calorie900 kcal(43 %)
Protein69.88 g(71 %)
Fat26.9 g(23 %)
Carbohydrates106.71 g(71 %)
Sugar added0 g(0 %)
Roughage12.68 g(42 %)
Vitamin A70.7 mg(8,838 %)
Vitamin D2.59 μg(13 %)
Vitamin E0.05 mg(0 %)
Vitamin B₁0.56 mg(56 %)
Vitamin B₂1.46 mg(133 %)
Niacin23.32 mg(194 %)
Vitamin B₆0.66 mg(55 %)
Folate232.01 μg(77 %)
Pantothenic acid5.45 mg(91 %)
Biotin1.31 μg(3 %)
Vitamin B₁₂0.06 μg(2 %)
Vitamin C123 mg(129 %)
Potassium2,010.08 mg(50 %)
Calcium153.82 mg(15 %)
Magnesium101.11 mg(34 %)
Iron10.03 mg(67 %)
Iodine0.75 μg(0 %)
Zinc3.41 mg(49 %)
Saturated fatty acids2.31 g
Cholesterol0 mg
Recipe author: EAT SMARTER
Ingredients
Preparation

Ingredients

for 4 servings
For the seaweed rice
1 ¼ cups
1 tablespoon
Dried seaweed sheet (from Asian supermarket)
For the tofu and vegetables
3.333 cups
2 tablespoons
4 cups
Broccoli (prepared into florets)
2 ½ cups
1
large onion
1 clove
4 tablespoons
cup
3 tablespoons
½
red chile pepper (finely chopped)
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Preparation

Preparation steps

Step 1/6
Cook the rice according to the package instructions, mixing in the seaweed a few minutes before the end of cooking time. Cover and keep warm until time to serve.
Step 2/6
While the rice is cooking prepare the tofu and vegetables: dice the tofu and marinate in soy sauce.
Step 3/6
Prepare the vegetables: Blanch the broccoli in boiling, salted water for 1-2 minutes, then drain, refresh in cold water and drain well. Clean the mushrooms and cut into bite-sized pieces.
Step 4/6
Place the diced tofu on aluminium foil, preheat the grill and grill the diced tofu on the second shelf down for 10-12 minutes.
Step 5/6
Meanwhile peel and finely chop the onion and garlic. Heat the oil in a wok and fry the chopped onion and garlic. Add the mushrooms and broccoli and stir-fry, then add the chilli and stir-fry briefly. Add the five-spice powder, soy sauce and oyster sauce. Finally stir in the vegetable stock and boil until reduced slightly.
Step 6/6
Serve the seaweed rice onto warmed plates, add vegetables and tofu and serve.

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