Tofu with Rice and Green Beans

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Tofu with Rice and Green Beans
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Health Score:
6,4 / 10
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
295
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie295 kcal(14 %)
Protein15.53 g(16 %)
Fat17.66 g(15 %)
Carbohydrates17 g(11 %)
Sugar added0 g(0 %)
Roughage0.71 g(2 %)
Vitamin A15.73 mg(1,966 %)
Vitamin D0 μg(0 %)
Vitamin E1.63 mg(14 %)
Vitamin B₁0.06 mg(6 %)
Vitamin B₂0.03 mg(3 %)
Niacin1.05 mg(9 %)
Vitamin B₆0.05 mg(4 %)
Folate7.67 μg(3 %)
Pantothenic acid0.13 mg(2 %)
Biotin0.51 μg(1 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C1.87 mg(2 %)
Potassium50.89 mg(1 %)
Calcium162.66 mg(16 %)
Magnesium13.92 mg(5 %)
Iron3.29 mg(22 %)
Iodine0.15 μg(0 %)
Zinc0.26 mg(3 %)
Saturated fatty acids2.91 g
Cholesterol2.54 mg

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
How healthy are the main ingredients?
TofuLong grain ricesoy saucegarlic clove

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.