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
- 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.
Spring Cookbooks
Get Fit!
Simple, But Good
Weeknight Dinners
Related Recipes
App Download
Recipe of the Day
Popular Cookbooks
Video of the Week
Current Recipe Search
