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Soya Cubes with Mushrooms and Broccoli

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Soya Cubes with Mushrooms and Broccoli
900
calories
Calories
0
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easy
Difficulty
40 min.
Preparation
Nutritions
Fat26.9 g
Saturated Fat Acids2.31 g
Protein69.88 g
Roughage12.68 g
Sugar added0 g
Calorie900
1 serving contains
Calories900
Protein/g69.88
Fat/g26.9
Saturated fatty acids/g2.31
Carbohydrates/g106.71
Added sugar/g0
Roughage/g12.68
Cholesterol/mg0
Vitamin A/mg70.7
Vitamin D/μg2.59
Vitamin E/mg0.05
Vitamin B₁/mg0.56
Vitamin B₂/mg1.46
Niacin/mg23.32
Vitamin B₆/mg0.66
Folate/μg232.01
Pantothenic acid/mg5.45
Biotin/μg1.31
Vitamin B₁₂/μg0.06
Vitamin C/mg123
Potassium/mg2,010.08
Calcium/mg153.82
Magnesium/mg101.11
Iron/mg10.03
Iodine/μg0.75
Zinc/mg3.41

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 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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