Stir-Fried Vegetables and Tofu

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Stir-Fried Vegetables and Tofu
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Health Score:
7,5 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 10 min.
Ready in
Calories:
695
calories
Calories

Nutritional values

1 each contains
(Percentage of daily recommendation)
Calorie695 kcal(33 %)
Protein19.28 g(20 %)
Fat26.96 g(23 %)
Carbohydrates91.2 g(61 %)
Sugar added0 g(0 %)
Roughage3.64 g(12 %)
Vitamin A1,076.92 mg(134,615 %)
Vitamin D0 μg(0 %)
Vitamin E4.37 mg(36 %)
Vitamin B₁0.24 mg(24 %)
Vitamin B₂0.12 mg(11 %)
Niacin1.45 mg(12 %)
Vitamin B₆0.16 mg(11 %)
Folate34.58 μg(12 %)
Pantothenic acid0.59 mg(10 %)
Biotin3.2 μg(7 %)
Vitamin B₁₂0.04 μg(1 %)
Vitamin C35.5 mg(37 %)
Potassium188.32 mg(5 %)
Calcium257.11 mg(26 %)
Magnesium33.6 mg(11 %)
Iron6.51 mg(43 %)
Iodine0.1 μg(0 %)
Zinc0.76 mg(10 %)
Saturated fatty acids4.01 g
Cholesterol0 mg

Ingredients

for
4
Ingredients
10 grams dried Wood Ear Mushrooms
350 grams Glass noodles
1 centimeter ginger
1 garlic
2 tablespoons soy sauce
2 tablespoons Oyster sauce
5 tablespoons Peanut oil
600 grams Tofu
½ teaspoon Chili powder
3 carrots
1 handful soybean sprout
200 grams Snow peas
salt
20 grams slivered almonds
How healthy are the main ingredients?
TofuSnow peasoy saucegingergarliccarrot

Preparation steps

1.

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.

2.

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.

3.

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.

4.

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.

5.

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.

6.

Transfer to plates and serve with the tofu.