Stir-Fried Vegetables and Tofu
(Percentage of daily recommendation)
|Calorie||695 kcal||(33 %)|
|Protein||19.28 g||(20 %)|
|Fat||26.96 g||(23 %)|
|Carbohydrates||91.2 g||(61 %)|
|Sugar added||0 g||(0 %)|
|Roughage||3.64 g||(12 %)|
|Vitamin A||1,076.92 mg||(134,615 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||4.37 mg||(36 %)|
|Vitamin B₁||0.24 mg||(24 %)|
|Vitamin B₂||0.12 mg||(11 %)|
|Niacin||1.45 mg||(12 %)|
|Vitamin B₆||0.16 mg||(11 %)|
|Folate||34.58 μg||(12 %)|
|Pantothenic acid||0.59 mg||(10 %)|
|Biotin||3.2 μg||(7 %)|
|Vitamin B₁₂||0.04 μg||(1 %)|
|Vitamin C||35.5 mg||(37 %)|
|Potassium||188.32 mg||(5 %)|
|Calcium||257.11 mg||(26 %)|
|Magnesium||33.6 mg||(11 %)|
|Iron||6.51 mg||(43 %)|
|Iodine||0.1 μg||(0 %)|
|Zinc||0.76 mg||(10 %)|
|Saturated fatty acids||4.01 g|
In a bowl, soak the wood ear mushrooms with warm water to cover until softened, about 20 minutes. Cook the glass noodles according to package directions. Drain, rinse with cold water, drain and cut with scissors into about 6 cm (approximately 2 1/2-inch) long pieces.
Peel the ginger and garlic. Grate the ginger finely, press the garlic through a garlic press and transfer to a bowl. Stir in the soy sauce, oyster sauce, chile powder and 2 tablespoons peanut oil. Drain the tofu, and cut into pieces 1/2 cm thick (approximately 1/4-inch) by 5 cm (approximatley 2-inches) long julienne. Add to the bowl with the ginger mixture, toss to coat, cover and refrigerate 30 minutes.
Rinse the carrots, peel and cut into thin julienne. Rinse the bean sprouts and drain. Remove the strings from the snow peas and blanch in a pot of boiling salted water for 1-2 minutes, drain, rinse with cold water and drain.
Heat 2 tablespoons of oil in a wok or large skillet. Lif the tofu from the marinade and saute for about 5 minutes over high heat. Remove.
Add the remaining oil to the pan and saute the glass noodles, the snow peas, carrots, drained wood ear mushrooms, bean sprouts and almonds and saute, stirring heated through, 3-4 minutes.
Transfer to plates and serve with the tofu.