Stir-fried Tofu with Vegetables

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Stir-fried Tofu with Vegetables
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Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
342
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie342 kcal(16 %)
Protein25.82 g(26 %)
Fat17.47 g(15 %)
Carbohydrates18.56 g(12 %)
Sugar added0 g(0 %)
Roughage3.82 g(13 %)
Vitamin A435.62 mg(54,453 %)
Vitamin D0.04 μg(0 %)
Vitamin E1.51 mg(13 %)
Vitamin B₁0.13 mg(13 %)
Vitamin B₂0.28 mg(25 %)
Niacin2.86 mg(24 %)
Vitamin B₆0.22 mg(16 %)
Folate58.42 μg(19 %)
Pantothenic acid0.97 mg(16 %)
Biotin0.41 μg(1 %)
Vitamin B₁₂0.04 μg(1 %)
Vitamin C64.42 mg(68 %)
Potassium514.85 mg(13 %)
Calcium290.62 mg(29 %)
Magnesium28.93 mg(10 %)
Iron7.4 mg(49 %)
Zinc0.71 mg(9 %)
Saturated fatty acids2.51 g
Cholesterol0 mg

Ingredients

for
4
Ingredients
800 grams Tofu
2 tablespoons Peanut oil
6 tablespoons soy sauce
6 tablespoons sweet Chili sauce
salt
½ teaspoon cayenne pepper
100 milliliters Vegetable broth
1 teaspoon cornstarch (stirred with 1 tablespoon water)
2 teaspoons Sesame seeds (black)
½ Leek
1 small Broccoli
150 grams Chinese Mushrooms (mixed)
1 carrot
100 grams Green beans
100 grams Snow peas
2 tablespoons scallions
How healthy are the main ingredients?
TofuMushroomGreen beansSnow peasoy sauceSesame seeds

Preparation steps

1.

Rinse the vegetables and trim. Trim the beans, peel the carrots and cut into slices. Cut the leek into rings. Divide the broccoli into florets and blanch in boiling salted water. Place all vegetables together in a bowl. Cut tofu into 1 cm (approximately 1/2-inch) thick slices and combine with soy sauce. Heat oil in a pan, drain tofu (reserving sauce) and fry until browned on all sides, then remove and keep warm in the oven. In remaining oil, fry the vegetables, pour in the broth and simmer about 5 minutes, stirring occasionally. Add drained soy sauce and salt to taste, and cook while stirring for about 1 minute. Bring to a boil and season with cayenne pepper. Add cornstarch slurry and simmer while stirring for 1 minute.

2.

Arrange fried tofu with vegetables on a serving platter. Garnish with sweet chili sauce, sprinkle with sesame seeds and serve garnished with chopped chives.