Stir-Fried Tofu with Broccoli

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Stir-Fried Tofu with Broccoli
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Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 50 min.
Ready in
Calories:
286
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie286 kcal(14 %)
Protein18.9 g(19 %)
Fat14.84 g(13 %)
Carbohydrates20.3 g(14 %)
Sugar added1.44 g(6 %)
Roughage4.39 g(15 %)
Vitamin A415.66 mg(51,958 %)
Vitamin D0 μg(0 %)
Vitamin E1.56 mg(13 %)
Vitamin B₁0.14 mg(14 %)
Vitamin B₂0.18 mg(16 %)
Niacin2.04 mg(17 %)
Vitamin B₆0.29 mg(21 %)
Folate102.76 μg(34 %)
Pantothenic acid0.81 mg(14 %)
Biotin0.33 μg(1 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C161.62 mg(170 %)
Potassium559.68 mg(14 %)
Calcium228.93 mg(23 %)
Magnesium50.9 mg(17 %)
Iron4.36 mg(29 %)
Zinc0.83 mg(10 %)
Saturated fatty acids2.25 g
Cholesterol0 mg

Ingredients

for
4
Ingredients
500 grams Tofu
1 oganic Orange
4 tablespoons light soy sauce
1 green chile pepper
500 grams Broccoli
salt
2 centimeters ginger
1 garlic
1 tablespoon cornstarch
2 tablespoons Peanut oil
2 tablespoons Cashews
1 teaspoon honey
½ teaspoon Curry powder
1 generous pinch Chili powder
How healthy are the main ingredients?
TofuBroccolisoy sauceCashewgingerhoney

Preparation steps

1.

Cut tofu into cubes. Rinse orange in hot water and pat dry. Grate zest and squeeze juice. Combine orange juice with soy sauce, add to tofu and let stand for about 15 minutes.

2.

Rinse and halve chile pepper, remove seeds and ribs and chop finely. Rinse broccoli and blanch for 5 minutes in boiling salted water. Drain and rinse in cold water, drain well. Peel ginger and garlic, chop finely.

3.

Toast cashew nuts in dry wok until golden brown. Remove from the wok and chop. 

4.

Drain tofu. Sprinkle tofu with cornstarch. Heat 1 tablespoon of oil in a wok and stir-fry tofu for about 1-2 minutes or until golden brown. Remove from the wok. Saute ginger, garlic and chile pepper in remaining oil for about 1-2 minutes. Add broccoli, tofu and orange zest to the wok and heat through, season with salt, honey, curry powder and chili powder. Sprinkle with cashews and serve.