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Soya Wok-fry

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Soya Wok-fry
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 2 h. 20 min.
Ready in
Calories:
641
calories
Calories
0
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Ingredients

for
4
servings
For the marinade
3 tablespoons
1 tablespoon
2 tablespoons
2 cloves
garlic (crushed)
21 ounces
Tofu (cubed)
For the stir-fry
3 tablespoons
4
scallions (finely chopped)
2 cloves
garlic (finely chopped)
1
red Chile pepper (deseeded and finely chopped)
1
red Bell pepper (deseeded and finely chopped)
1
Cucumber (strips of peel removed, deseeded and chopped)
2
Pineapple (chunks)
3 tablespoons
2 tablespoons
Preparation

Kitchen utensils

1 Citrus juicer, 1 Cutting board, 1 Apple corer, 1 Small knife, 1 Teaspoon

Preparation steps

1.
Stir together the ingredients for the marinade in a bowl, add the tofu and mix well. Set aside for 2 hours.
2.
For the stir-fry, heat the oil in a wok and stir-fry the spring onions, garlic and chilli. Add the bell pepper and cook for 5 minutes, stirring all the time.
3.
Add the cucumber, pineapple chunks and the remaining ingredients, cook for 2 more minutes then season with salt and pepper and serve immediately.

Health information

Exact nutritional values of this recipe  
Nutritions
1 serving contains
(Percentage of daily recommendation)
Calorie641 kcal(31 %)
Protein19.99 g(20 %)
Fat29 g(25 %)
Carbohydrates81.42 g(54 %)
Sugar added2.23 g(9 %)
Roughage7.84 g(26 %)
Vitamin A73.49 mg(9,186 %)
Vitamin D0 μg(0 %)
Vitamin E0.39 mg(3 %)
Vitamin B₁0.42 mg(42 %)
Vitamin B₂0.2 mg(18 %)
Niacin3.31 mg(28 %)
Vitamin B₆0.68 mg(49 %)
Folate101.97 μg(34 %)
Pantothenic acid1.22 mg(20 %)
Biotin2.56 μg(6 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C273.49 mg(288 %)
Potassium756.54 mg(19 %)
Calcium269.78 mg(27 %)
Magnesium74.58 mg(25 %)
Iron5.25 mg(35 %)
Iodine0.6 μg(0 %)
Zinc0.87 mg(11 %)
Saturated fatty acids3.72 g
Cholesterol0 mg
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