Your Recipe

Broccoli Tofu Stir Fry with Quinoa

Složka Množství Kalorie
Brokolice 284g 97kcal
Quinoa 360g 432kcal
Česnek 3g 4kcal
Olivový olej 28g 248kcal
Kukuřičný škrob 2.5g 10kcal
Sójová omáčka s nízkým obsahem sodíku 75g 43kcal
Tofu, extra tuhé, připravené s nigari 397g 330kcal
Rice, wine 14.4g 19kcal
Omáčka, pálivé chile, sriracha 15g 14kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 14 oz block extra firm tofu (*pressed if needed)
4 cups broccoli florets
2 tablespoons olive oil
1/4 cup low sodium soy sauce
1 tablespoon rice vinegar
1 tablespoon hot sauce (I like chili garlic sauce or sriracha)
1 clove of garlic , grated
1 teaspoon arrowroot powder/corn starch
2 cups cooked quinoa or rice
Instructions
* if your tofu is still pretty soft/watery, you'll want to press it. To press it, simply place it on a paper towel-lined plate, top with another paper towel, and place something heavy (like a few cookbooks or a tea kettle/cast iron pan) on top of it. Allow the tofu to sit for at least 30 minutes. Once pressed, drain the water and cut the tofu into cubes.
Heat a skillet over medium heat. Once hot, add 1 tablespoon of oil, along with the broccoli and tofu. Add a splash of water + 1 tablespoon of soy sauce. Cover and let cook until hot, about 5 minutes. Stir again to combine.
In a separate bowl, combine the remaining ingredients. Whisk everything together until smooth. Pour the sauce of the tofu and broccoli and cook another 1 - 2 minutes until everything is coated and then serve immediate over quinoa or rice!
Notes
If you have the time, I recommend pressing the tofu. This will help it get more crispy when baked. To press the tofu, place a few paper towels on a large plate, place tofu block on top of towel and cover with a few more paper towels. Place something heavy (I use cookbooks or my tea kettle with water in it) on top of the tofu and let sit for 30 minutes. Then follow recipe as written.

nutriční údaje
Velikost porce 295 g | ml
Množství na porci 299
1251
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 14g 18%
Nasycené tuky 2.1g 11%
Sodík 788mg 34%
Sacharidy celkem 28g 10%
Vláknina 5.6g 20%
Cukr 3.4g
Bílkoviny 18g 35%
Vitamin D 0mcg 0%
Vápník 336mg 26%
Železo 4.3mg 24%
Draslík 590mg 13%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 26.848 mcg 3%
Thiamin [B1] 0.206 mg 17%
Riboflavin [B2] 0.284 mg 22%
Niacin [B3] 1.329 mg 8%
Kyselina pantotenová [B5] 1.343 mg 27%
Vitamin B6 0.374 mg 22%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 100.56 mcg 0%
Vitamin C 64.575 mg 72%
Vitamin D 0 mcg 0%
Vitamin E 2.396 mg 16%
Vitamin K 79.551 mcg 66%
Betain 7.245 mg 0%
Cholin 72.915 mg 13%
Carbohydrates
živina Množství DV
Sacharidy celkem 27.8 g 10%
Sugars 3.4 g 7%
Vláknina 5.6 g 20%
Carbohydrate 24.1 g 0%
Čisté sacharidy 24.5g
aminokyseliny
živina Množství DV
Alanin 0.804 g 0%
Arginin 1.323 g 0%
Kyselina asparagová 1.805 g 0%
Cystein 0.11 g 0%
kyselina glutamová 3.113 g 0%
Glycin 0.741 g 0%
Histidin 0.436 g 0%
Izoleucin 0.762 g 0%
Leucin 1.239 g 0%
Lysin 0.883 g 0%
Metionin 0.253 g 0%
Fenylalanin 0.793 g 0%
Prolin 1.028 g 0%
Serin 0.917 g 0%
Treonin 0.702 g 0%
Tryptofan 0.205 g 0%
Tyrosin 0.53 g 0%
Valin 0.838 g 0%
Minerály
živina Množství DV
Vápník 336.48 mg 26%
Měď 0.41 mg 46%
Fluorid 0 mcg 0%
Železo 4.26 mg 24%
Hořčík 121.21 mg 29%
Mangan 1.59 mg 69%
Fosfor 328.12 mg 26%
Draslík 590.22 mg 13%
Selen 17.48 mcg 32%
Sodík 788.37 mg 34%
Zinek 2.5 mg 23%
další
živina Množství DV
Voda 229.973 g 0%
Popel 4.646 g 0%