Swiss Chard and Tofu Rice Bowl
(1 vote)
(1 vote)
Health Score:
96 / 100
Difficulty:
moderate
Difficulty
Preparation:
40 min.
Preparation
Calories:
304
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 304 cal. | (14 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.1 g | (17 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 7.9 mg | (66 %) | ||
| Vitamin K | 27.8 μg | (46 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 5.8 mg | (48 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 66 μg | (22 %) | ||
| Pantothenic acid | 0.9 mg | (15 %) | ||
| Biotin | 10.7 μg | (24 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 39 mg | (41 %) | ||
| Potassium | 659 mg | (16 %) | ||
| Calcium | 196 mg | (20 %) | ||
| Magnesium | 153 mg | (51 %) | ||
| Iron | 5.2 mg | (35 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 110 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 4 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 120 grams Brown rice
- salt
- 1 bunch Swiss chard
- 2 onions
- 4 Tbsps olive oil
- 200 grams organic Tofu
- 2 Tomatoes
- 4 Tbsps Fish sauce
- 4 Tbsps soy sauce
- cayenne pepper
Preparation steps
1.
Cook rice in salted water according to package directions. Rinse swiss chard and cut into strips. Blanch in salted water for 1–2 minutes. Drain, rinse with cold water and drain well.
2.
Peel onions and dice. Heat oil in a large non-stick pan and saute onions until golden. Cut tofu into cubes. Add tofu together with chard into pan and cook for about 5 minutes. Rinse tomatoes and cut into wedges. Mix rice and tomatoes with chard and season with fish sauce, soy sauce and cayenne pepper. Cook over low heat for a few minutes, turning occasionally. Season with salt and serve.
