Stuffed Tofu
(0 votes)
(0 votes)
Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
496
calories
Calories
Nutritional values
1 each contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 496 cal. | (24 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 56 g | (37 %) | ||
| Sugar added | 20 g | (80 %) | ||
| Roughage | 11.1 g | (37 %) |
more nutritional values
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 2 μg | (10 %) | ||
| Vitamin E | 6.5 mg | (54 %) | ||
| Vitamin K | 159.3 μg | (266 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 7.1 mg | (59 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 126 μg | (42 %) | ||
| Pantothenic acid | 3 mg | (50 %) | ||
| Biotin | 24.1 μg | (54 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 65 mg | (68 %) | ||
| Potassium | 1,237 mg | (31 %) | ||
| Calcium | 423 mg | (42 %) | ||
| Magnesium | 111 mg | (37 %) | ||
| Iron | 5.9 mg | (39 %) | ||
| Iodine | 19 μg | (10 %) | ||
| Zinc | 5.2 mg | (65 %) | ||
| Saturated fatty acids | 3.6 g | |||
| Uric acid | 124 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 40 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
1
- For the filling
- 100 grams shiitake mushrooms
- 1 bunch scallions
- 2 Tbsps soy sauce
- 2 tsps freshly grated ginger
- 2 Tbsps Maple syrup
- For the salad
- 100 grams mixed Lettuce
- For the dressing
- 2 Tbsps apple cider vinegar
- 1 garlic clove (pressed)
- 1 Tbsp sesame oil
- salt
- 1 Tbsp Maple syrup
- 1 Tbsp soy sauce
How healthy are the main ingredients?
shiitake mushroomTofusoy sauceMaple syrupapple cider vinegarolive oilPreparation steps
1.
For the filling: Combine soy sauce, ginger and maple syrup in a saucepan. Boil for 5 minutes and simmer until liquid has evaporated.
2.
Rinse scallions and shiitake mushrooms. Slice mushrooms. Add scallions and mushrooms to sauce.
3.
For the salad: Rinse, chop and dry lettuce. Set aside on a plate.
4.
For the dressing: Combine all ingredients and season with salt and pepper.
5.
For the tofu: Cut a pocket on the longest side of each slice of tofu. Fill pocket with mushroom mixture.
6.
Heat 1 tablespoon olive oil in a pan. Cook tofu until golden brown on each side. Serve with lettuce and drizzle with dressing.
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