Tofu with Rice and Green Beans
(0 votes)
(0 votes)
Health Score:
76 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
371
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 371 cal. | (18 %) | ||
| Protein | 23 g | (23 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 33 g | (22 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 3.3 g | (11 %) |
more nutritional values
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 17.4 mg | (145 %) | ||
| Vitamin K | 32.8 μg | (55 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 6 mg | (50 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 49 μg | (16 %) | ||
| Pantothenic acid | 0.4 mg | (7 %) | ||
| Biotin | 5.8 μg | (13 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 8 mg | (8 %) | ||
| Potassium | 318 mg | (8 %) | ||
| Calcium | 273 mg | (27 %) | ||
| Magnesium | 119 mg | (40 %) | ||
| Iron | 4.4 mg | (29 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 2.8 g | |||
| Uric acid | 45 mg | |||
| Cholesterol | 3 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 tsp butter
- 125 grams Long grain rice
- 100 grams green Beans (frozen)
- ¼ l Vegetable broth
- 500 grams Tofu
- 2 scallions
- 1 garlic clove
- 3 Tbsps vegetable oil
- 1 tsp cornstarch
- 100 milliliters cold Vegetable broth
- freshly ground black peppers
- 2 Tbsps soy sauce
Preparation steps
1.
Melt the butter in a saucepan and sauté the rice and frozen green beans. Add the broth and bring to a boil. Reduce the heat, cover and simmer for about 25 minutes, until the rice is al dente.
2.
Cut the tofu into bite-sized pieces. Rinse the scallions and thinly slice. Peel and mince the garlic.
3.
Heat the oil in a pan and sauté the scallions until light golden brown over low heat. Add the tofu and garlic and sauté until the tofu is golden brown.
4.
Stir the cornstarch and broth until smooth, add to the tofu mixture and bring to a boil. Add the soy sauce and season with pepper. Serve with the rice.
