Your Recipe

Tofu Stir Fry

Složka Množství Kalorie
Sezamová semínka 18g 103kcal
Zázvor kořen 6g 5kcal
Česnek 9g 13kcal
Cibule, jarní nebo šalotka (včetně vrcholků a cibulek), syrová 720g 230kcal
Olej, sezamový, salátový nebo na vaření 9.1g 80kcal
Sójová omáčka s nízkým obsahem sodíku 49.8g 28kcal
Řepkový olej 14g 124kcal
Baby špenát 37.6g 8kcal
Tofu, extra tuhé, připravené s nigari 794g 659kcal

Recipe Tags:

Blood Type Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients

1x
2x
3x

2 (14-ounce) packages extra-firm tofu do not use firm, silken or anything other than extra-firm
1 tablespoon canola oil or grapeseed oil*
3 tablespoons low-sodium soy sauce divided, plus additional to taste
3 large garlic cloves minced (about 1 heaping tablespoon)
1 small bunch green onions finely chopped, divided
1 tablespoon minced fresh ginger
1–2 teaspoons fresh chili paste (sambal oelek) or 1/4–1/2 teaspoon red pepper flakes (we like a bit of a kick, so I use the full 2 teaspoons chili paste)
10 ounces baby spinach**
2 tablespoons toasted sesame seeds
2 teaspoons sesame oil
Instructions

Drain the tofu. Wrap each block in a double layer of paper towels and pat dry, pressing down on the tofu lightly to squeeze out excess moisture. Cut the tofu into 3/4-inch cubes.
In a large nonstick skillet or wok, heat the canola oil over medium-high heat. Once the oil is hot but not smoking, add the tofu (be careful, as the oil will splatter a little bit) and drizzle with 1 tablespoon soy sauce. Sauté, stirring every minute or so until the tofu is nicely colored on all sides and the moisture has cooked off, about 8 to 10 minutes. Don’t feel that you need to stir constantly. Sitting for a while on one side is what will allow the tofu to brown. Add the garlic, roughly two-thirds of the green onion, ginger, chili paste, and the remaining 2 tablespoons soy sauce. Stir and cook until fragrant, about 1 minute.
Add several large handfuls of spinach, stirring as you go so that it wilts and you can fit more in the pan. Once the first addition has wilted, continue to add and wilt the spinach by handfuls, until all of the spinach is added. It will seem like a ridiculous amount at first but will cook down considerably. Stir in the sesame seeds. Stir in the sesame oil. Remove from the heat. Sprinkle the reserved green onions over the top. Serve hot, with brown rice, noodles, or whatever you like, along with a few dashes of additional soy sauce and chili paste or flakes to taste.

nutriční údaje
Velikost porce 414 g | ml
Množství na porci 313
1309
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 19g 24%
Nasycené tuky 2.8g 14%
Sodík 496mg 22%
Sacharidy celkem 18g 7%
Vláknina 7.5g 27%
Cukr 5.7g
Bílkoviny 25g 51%
Vitamin D 0mcg 0%
Vápník 748mg 58%
Železo 7.7mg 43%
Draslík 890mg 19%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 116.602 mcg 13%
Thiamin [B1] 0.247 mg 21%
Riboflavin [B2] 0.301 mg 23%
Niacin [B3] 1.847 mg 12%
Kyselina pantotenová [B5] 1.882 mg 38%
Vitamin B6 0.379 mg 22%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 154.045 mcg 0%
Vitamin C 37.108 mg 41%
Vitamin D 0 mcg 0%
Vitamin E 1.722 mg 11%
Vitamin K 381.003 mcg 318%
Betain 4.806 mg 0%
Cholin 81.717 mg 15%
Carbohydrates
živina Množství DV
Sacharidy celkem 18.5 g 7%
Sugars 5.7 g 11%
Vláknina 7.5 g 27%
Carbohydrate 2.1 g 0%
Čisté sacharidy 12.7g
aminokyseliny
živina Množství DV
Alanin 1.16 g 0%
Arginin 2.001 g 0%
Kyselina asparagová 2.783 g 0%
Cystein 0.083 g 0%
kyselina glutamová 4.858 g 0%
Glycin 1.104 g 0%
Histidin 0.599 g 0%
Izoleucin 1.202 g 0%
Leucin 1.935 g 0%
Lysin 1.251 g 0%
Metionin 0.318 g 0%
Fenylalanin 1.152 g 0%
Prolin 1.574 g 0%
Serin 1.419 g 0%
Treonin 1.113 g 0%
Tryptofan 0.323 g 0%
Tyrosin 0.946 g 0%
Valin 1.25 g 0%
Minerály
živina Množství DV
Vápník 747.68 mg 58%
Měď 0.75 mg 83%
Fluorid 0 mcg 0%
Železo 7.7 mg 43%
Hořčík 139.81 mg 33%
Mangan 1.93 mg 84%
Fosfor 343.53 mg 27%
Draslík 889.69 mg 19%
Selen 29.06 mcg 53%
Sodík 496.2 mg 22%
Zinek 3.35 mg 30%
další
živina Množství DV
Voda 345.765 g 0%
Popel 5.63 g 0%