Stir Fried Tofu
This meal already provides half of the daily biotin requirement. Biotin was formerly called vitamin H: H for skin factor, because it supports the growth of skin, hair and connective tissue. At the same time, calcium is served here without any dairy products as an ingredient.
Additional intestine-healthy fibre comes into play when you replace half of the flour with wholemeal flour. Add a little more cold water to knead the dough, otherwise it will become too firm.
(Percentage of daily recommendation)
|Calorie||579 kcal||(28 %)|
|Protein||26 g||(27 %)|
|Fat||23 g||(20 %)|
|Carbohydrates||65 g||(43 %)|
|Sugar added||3 g||(12 %)|
|Roughage||8.5 g||(28 %)|
|Vitamin A||0.3 mg||(38 %)|
|Vitamin D||1.6 μg||(8 %)|
|Vitamin E||4.6 mg||(38 %)|
|Vitamin B₁||0.2 mg||(20 %)|
|Vitamin B₂||0.2 mg||(18 %)|
|Niacin||7.4 mg||(62 %)|
|Vitamin B₆||0.5 mg||(36 %)|
|Folate||161 μg||(54 %)|
|Pantothenic acid||1.9 mg||(32 %)|
|Biotin||22 μg||(49 %)|
|Vitamin B₁₂||0.6 μg||(20 %)|
|Vitamin C||19 mg||(20 %)|
|Potassium||769 mg||(19 %)|
|Calcium||220 mg||(22 %)|
|Magnesium||80 mg||(27 %)|
|Iron||5.3 mg||(35 %)|
|Iodine||11 μg||(6 %)|
|Zinc||2.3 mg||(29 %)|
|Saturated fatty acids||3.1 g|
|Uric acid||154 mg|
- 11 ounces
- 1 ounce
dried Mushrooms (wood ear and shiitake)
- 14 ounces
- 7 ounces
- 5 tablespoons
- 9 ounces
- 2 tablespoons
- 8 tablespoons
Place the flour in a bowl. Add 125-150 ml (approximately 1/2–3/4 cup) of boiling water and stir with a wooden spoon.
Add 5 tablespoons cold water, mix and then knead on a floured work surface for 3 minutes. Cover with a damp kitchen towel and let rest for 10 minutes.
Soak mushrooms in warm water for about 30 minutes.
Slice bamboo shoots into thin strips. Rinse scallions and cut the white parts into thin slices. Cut the green parts into 2 cm (approximately 3/4-inch) pieces. Remove the outer leaves and the core of the cabbage and cut into thin strips.
Knead the dough again for 3 minutes. Then roll into a 3 cm (approximately 1 1/4-inch) diameter rope.
Cut the dough into 12 slices (about 3 cm/or approximately 1 1/4 inch thick). Flatten each piece with your palm. Brush each piece of dough on one side with a little oil.
With oiled sides together, stack two pieces of dough and roll out into a 21 cm (approximately 8-inch) diameter circle. Repeat with remaining dough.
Heat the pan over medium heat and grease with a little oil. Add a pancake and fry until golden brown, about 45 seconds on each side.
Repeat with remaining dough. Keep remaining dough covered with a dry towel while cooking the pancakes.
Drain mushrooms and cut into very thin strips. Whisk the eggs in a small bowl. Cut tofu into strips.
Heat the remaining oil in a hot wok. Pour in the eggs and stir. Remove with a slotted spoon and drain on paper towels.
If necessary, add some oil to the wok. Add scallions and vegetables. Cook over high heat for 1 minute, stirring frequently.
Add scrambled eggs and tofu. Stir to combine and cook for 1 minute. Season with soy sauce, salt, pepper and a pinch of sugar.
Just before serving, wrap the pancakes in a damp kitchen towel. Warm in a steamer over boiling water for about 5 minutes. Unwrap pancakes, drizzle with hoisin sauce and fill with vegetables and tofu mixture. Serve.