Turkey-Tofu Strips
In this recipe, valuable protein comes from both a vegetable and a meat source, which is optimal for all those who are growing. You don't need to worry about yout vitamin C and provitamin A intake, because both vitamins are abundant with over 100 percent of the daily requirement. This is good for the immune system and the eyes!
You can also prepare the sauce with dried apricots, because fresh ones are only available in season. Dried fruits contain the concentrated power of fully ripe fruits! Because not every child likes the taste of coriander, you can use parsley as a healthy alternative.
(Percentage of daily recommendation)
| Calorie | 420 cal. | (20 %) | ||
| Protein | 36 g | (37 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 20 g | (13 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8.5 g | (28 %) |
| Vitamin A | 1.6 mg | (200 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 8.1 mg | (68 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 19.2 mg | (160 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 109 μg | (36 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 22.9 μg | (51 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 129 mg | (136 %) | ||
| Potassium | 1,424 mg | (36 %) | ||
| Calcium | 218 mg | (22 %) | ||
| Magnesium | 108 mg | (36 %) | ||
| Iron | 6.1 mg | (41 %) | ||
| Iodine | 19 μg | (10 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 6.3 g | |||
| Uric acid | 217 mg | |||
| Cholesterol | 76 mg |
Ingredients
- Ingredients
- 5 ozs turkey breasts
- 4 ozs Tofu
- 1 Tbsp Canola oil
- salt
- peppers
- 1 pinch ground ginger
- 5 ozs Apricot
- 2 Tomatoes
- 1 red Bell pepper
- 1 small Orange
- 1 onion
- 1 Tbsp butter
- ½ cup Carrot juice (about 6 tablespoons)
- ½ bunch cilantro
- 1 ¼ cups Chicken broth
Preparation steps
Rinse turkey breast and pat dry. Cut turkey and tofu into narrow strips approximately 3/4 inch.
Heat the canola oil in a wok (or a deep pan). Add turkey and tofu strips and fry for 4 minutes at high heat, stirring vigorously. Season with salt, pepper and ginger.
Rinse apricots and tomatoes and plunge them into a pot of boiling water. Remove, rinse under cold water and peel.
Halve, pit and finely chop apricots. Cut tomatoes into quarters, remove stems and seeds and chop fine.
Rinse bell peppers, wipe dry, cut in half and remove seeds. Cut peppers into cubes.
Squeeze 2 tablespoons orange juice.
Peel the onion and coarsely chop. Heat the butter in a pot and cook the onions until translucent.
Add apricots, tomatoes, bell peppers, carrot juice and orange juice. Simmer for 10-12 minutes over low heat.
Meanwhile, rinse cilantro, shake dry, pluck leaves, chop finely and add to the vegetables.
Pour broth into pot, remove from heat and puree with an immersion blender.
Add pureed vegetables to the wok, bring to a boil and cook, stirring frequently, for 10 minutes. Season with salt and pepper, garnish with cilantro and serve (with udon noodles or rice, if desired).