Stir-Fried Tofu with Broccoli
Nutritional values
(Percentage of daily recommendation)
| Calorie | 347 cal. | (17 %) | ||
| Protein | 28 g | (29 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 19 g | (13 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 7.4 g | (25 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 14.6 mg | (122 %) | ||
| Vitamin K | 250 μg | (417 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7.8 mg | (65 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 100 μg | (33 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 7.2 μg | (16 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 143 mg | (151 %) | ||
| Potassium | 710 mg | (18 %) | ||
| Calcium | 336 mg | (34 %) | ||
| Magnesium | 160 mg | (53 %) | ||
| Iron | 5.7 mg | (38 %) | ||
| Iodine | 28 μg | (14 %) | ||
| Zinc | 3.1 mg | (39 %) | ||
| Saturated fatty acids | 3.2 g | |||
| Uric acid | 121 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 500 grams Tofu
- 1 oganic Orange
- 4 Tbsps light soy sauce
- 1 green chili pepper
- 500 grams Broccoli
- salt
- 2 centimeters ginger
- 1 garlic clove
- 1 Tbsp cornstarch
- 2 Tbsps Peanut oil
- 2 Tbsps Cashews
- 1 tsp honey
- ½ tsp Curry powder
- 1 generous pinch Chili powder
Preparation steps
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.
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.
Toast cashew nuts in dry wok until golden brown. Remove from the wok and chop.
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.
