Classic Vegetarian Dish
Tofu Asian Stir Fry
(1 vote)
(1 vote)
Health Score:
83 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 2 h. 20 min.
Ready in
Calories:
677
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 677 cal. | (32 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 79 g | (53 %) | ||
| Sugar added | 5 g | (20 %) | ||
| Roughage | 12.3 g | (41 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 22.2 mg | (185 %) | ||
| Vitamin K | 53.5 μg | (89 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 8.5 mg | (71 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 110 μg | (37 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 9.8 μg | (22 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 172 mg | (181 %) | ||
| Potassium | 1,546 mg | (39 %) | ||
| Calcium | 433 mg | (43 %) | ||
| Magnesium | 234 mg | (78 %) | ||
| Iron | 7.6 mg | (51 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 3.6 mg | (45 %) | ||
| Saturated fatty acids | 3.5 g | |||
| Uric acid | 122 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 73 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the marinade
- 3 Tbsps sesame oil
- 1 Tbsp dark soy sauce
- 2 Tbsps Rice syrup
- 2 cloves garlic cloves (crushed)
- 22 ozs Tofu (cubed)
- For the stir-fry
- 3 Tbsps sunflower oil
- 4 scallions (finely chopped)
- 2 cloves garlic cloves (finely chopped)
- 1 red chili pepper (deseeded and finely chopped)
- 1 red Bell pepper (deseeded and finely chopped)
- 1 Cucumber (strips of peel removed, deseeded and chopped)
- 2 Pineapple (chunks)
- 3 Tbsps dark soy sauce
- 2 Tbsps Vinegar
Preparation
Kitchen utensils
1 Citrus juicer, 1 Cutting board, 1 Apple corer, 1 Small knife, 1 Teaspoon
Preparation steps
1.
Stir together the ingredients for the marinade in a bowl, add the tofu and mix well. Set aside for 2 hours.
2.
For the stir-fry, heat the oil in a wok and stir-fry the spring onions, garlic and chilli. Add the bell pepper and cook for 5 minutes, stirring all the time.
3.
Add the cucumber, pineapple chunks and the remaining ingredients, cook for 2 more minutes then season with salt and pepper and serve immediately.
