Stir-Fried Vegetables and Tofu

0
Average: 0 (0 votes)
(0 votes)
Stir-Fried Vegetables and Tofu
share Share
print
bookmark_border Copy URL
Health Score:
94 / 100
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 cal.(33 %)
Protein29 g(30 %)
Fat24 g(21 %)
Carbohydrates89 g(59 %)
Sugar added0 g(0 %)
Roughage10.4 g(35 %)
Vitamin A1.3 mg(163 %)
Vitamin D0 μg(0 %)
Vitamin E18.7 mg(156 %)
Vitamin K216.5 μg(361 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.2 mg(18 %)
Niacin10.8 mg(90 %)
Vitamin B₆0.3 mg(21 %)
Folate249 μg(83 %)
Pantothenic acid2.4 mg(40 %)
Biotin62.5 μg(139 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C17 mg(18 %)
Potassium747 mg(19 %)
Calcium333 mg(33 %)
Magnesium168 mg(56 %)
Iron6.6 mg(44 %)
Iodine15 μg(8 %)
Zinc3 mg(38 %)
Saturated fatty acids4.3 g
Uric acid440 mg
Cholesterol0 mg
Complete sugar81 g

Ingredients

for
4
Ingredients
10 grams dried Wood Ear Mushrooms
350 grams Glass noodles
1 centimeter ginger
1 garlic clove
2 Tbsps soy sauce
2 Tbsps Oyster sauce
5 Tbsps Peanut oil
600 grams Tofu
½ tsp 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 saucegingergarlic clovecarrot

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.