Your Recipe

Pan-Seared Soy Sauce and Black Pepper Tofu

Složka Množství Kalorie
Tofu (pevné) 396.9g 460kcal
Olivový olej 28g 248kcal
Sójová omáčka s nízkým obsahem sodíku 66.25g 38kcal

Recipe Tags:

Vegan Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
14 oz. firm tofu
1/4 cup soy sauce
plenty of fresh ground black pepper to taste
2 tablespoons extra-virgin olive oil or canola oil
sesame seeds and chopped green onions for serving, optional
Instructions
Press the tofu in a tofu press, or by placing on top of plenty of clean paper towels on a plate, topped with more paper towels, with a heavy skillet on top, for thirty minutes.
Cut the tofu into 1-inch cubes or 1/2-inch thick slices.
Mix the tofu with the soy sauce (1/4 cup) and black pepper. Allow to marinate in the fridge for at least thirty minutes, stirring occasionally.
Heat the oil (2 tablespoons) in a well-seasoned cast iron or nonstick skillet and sear the tofu on each side on medium-high heat for approximately 2-3 minutes on each side, or until browned and crispy.
Garnish with sesame seeds and chopped green onions, if desired.

nutriční údaje
Velikost porce 123 g | ml
Množství na porci 186
780
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 15g 19%
Nasycené tuky 2.1g 11%
Sodík 3447mg 150%
Sacharidy celkem 6g 2%
Vláknina 0.1g 0%
Cukr 0.1g
Bílkoviny 9.6g 19%
Vitamin D 0mcg 0%
Vápník 1225mg 94%
Železo 2.2mg 12%
Draslík 133mg 3%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 0 mcg 0%
Thiamin [B1] 0.162 mg 14%
Riboflavin [B2] 0.14 mg 11%
Niacin [B3] 0.565 mg 4%
Kyselina pantotenová [B5] 0.201 mg 4%
Vitamin B6 0.117 mg 7%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 36.063 mcg 0%
Vitamin C 0.198 mg 0%
Vitamin D 0 mcg 0%
Vitamin E 1.076 mg 7%
Vitamin K 4.214 mcg 4%
Betain 6.4 mg 0%
Cholin 5.122 mg 1%
Carbohydrates
živina Množství DV
Sacharidy celkem 6 g 2%
Sugars 0.1 g 0%
Vláknina 0.1 g 0%
Carbohydrate 5.1 g 0%
Čisté sacharidy 6g
aminokyseliny
živina Množství DV
Alanin 0.503 g 0%
Arginin 0.784 g 0%
Kyselina asparagová 1.119 g 0%
Cystein 0.029 g 0%
kyselina glutamová 1.963 g 0%
Glycin 0.431 g 0%
Histidin 0.248 g 0%
Izoleucin 0.502 g 0%
Leucin 0.812 g 0%
Lysin 0.509 g 0%
Metionin 0.124 g 0%
Fenylalanin 0.483 g 0%
Prolin 0.655 g 0%
Serin 0.599 g 0%
Treonin 0.464 g 0%
Tryptofan 0.12 g 0%
Tyrosin 0.374 g 0%
Valin 0.517 g 0%
Minerály
živina Množství DV
Vápník 1224.51 mg 94%
Měď 0.39 mg 43%
Fluorid 0 mcg 0%
Železo 2.23 mg 12%
Hořčík 68.98 mg 16%
Mangan 1.33 mg 58%
Fosfor 99.93 mg 8%
Draslík 132.79 mg 3%
Selen 17.25 mcg 31%
Sodík 3446.79 mg 150%
Zinek 1.68 mg 15%
další
živina Množství DV
Voda 81.896 g 0%
Popel 10.276 g 0%