Your Recipe

GINGER GARLIC VEGGIE TOFU STIR-FRY

Složka Množství Kalorie
Brokolice 1453.592g 494kcal
Paprika, zelená, sladká 28g 6kcal
Rýžově hnědá střednězrnná vařená 195g 218kcal
Med 21g 64kcal
Zázvor kořen 6g 5kcal
Česnek 6g 9kcal
Voda z kohoutku 60g 0kcal
Rostlinný olej 13.8g 122kcal
Pepř černý 0.6g 2kcal
Cibule, jarní nebo šalotka (včetně vrcholků a cibulek), syrová 45g 14kcal
Olej, sezamový, salátový nebo na vaření 14g 124kcal
Sójová omáčka s nízkým obsahem sodíku 80.7g 46kcal
Sůl 2g 0kcal
Tofu, extra tuhé, připravené s nigari 396.9g 329kcal

Recipe Instructions:

Ingredients
1–14 ounce package extra firm tofu
1/3 cup low-sodium soy sauce
1/4 cup water
1 tablespoon rice vinegar
1 tablespoon honey
1 tablespoon sesame oil
2 garlic cloves, minced
1 tablespoon minced fresh ginger
1/2 teaspoon red pepper flakes
1/2 teaspoon kosher salt

1/4 teaspoon black pepper
1 tablespoon vegetable oil
3 scallions, thinly sliced, green and white parts separated
2 bell peppers, diced into 1/2-inch pieces
1–2 heads broccoli (about 1 pound), trimmed and cut into small florets
4 ounces snow peas
1–1/2 cups cooked brown rice

INSTRUCTIONS
Pat the tofu with a paper towel. Wrap with a dry paper towel and place a heavy pan or cutting board on top to remove more liquid. Let stand for 15 minutes. Cut the tofu into 1/2-inch cubes.
For the sauce, in a medium bowl, stir together the soy sauce, water, rice vinegar, honey, sesame oil, garlic, ginger, red pepper flakes, salt and pepper.
Heat the oil in a large nonstick skillet over high heat. Add the tofu and cook until lightly browned, about 1-2 minutes per side. Pour in 1/4 cup sauce and stir around the tofu letting the sauce bubble. Remove the tofu and set aside on a plate.
Sauté the white parts of the scallions for a minute to let them soften. Then add the peppers to the skillet sautéing for 2 minutes. Next add the broccoli and continue cooking for 2 minutes before adding the snow peas. Sauté for 1-2 minutes longer until the vegetables are cooked but still bright and crisp.
Pour in the remaining sauce. Let it simmer for a minute before stirring in the rice and tofu and continue cooking until the rice is warmed and most of the sauce has been absorbed.
Fold in the sliced green scallions before serving.

nutriční údaje
Velikost porce 581 g | ml
Množství na porci 358
1499
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 14g 18%
Nasycené tuky 2.1g 11%
Sodík 1050mg 46%
Sacharidy celkem 44g 16%
Vláknina 12g 43%
Cukr 12g
Bílkoviny 23g 47%
Vitamin D 0mcg 0%
Vápník 475mg 37%
Železo 5.5mg 30%
Draslík 1447mg 31%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 119.579 mcg 13%
Thiamin [B1] 0.377 mg 31%
Riboflavin [B2] 0.542 mg 42%
Niacin [B3] 3.562 mg 22%
Kyselina pantotenová [B5] 3.23 mg 65%
Vitamin B6 0.868 mg 51%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 256.938 mcg 0%
Vitamin C 332.463 mg 369%
Vitamin D 0 mcg 0%
Vitamin E 3.474 mg 23%
Vitamin K 400.612 mcg 334%
Betain 7.897 mg 0%
Cholin 109.956 mg 20%
Carbohydrates
živina Množství DV
Sacharidy celkem 44.2 g 16%
Sugars 11.8 g 24%
Vláknina 12 g 43%
Carbohydrate 41.1 g 0%
Čisté sacharidy 32.5g
aminokyseliny
živina Množství DV
Alanin 1.033 g 0%
Arginin 1.691 g 0%
Kyselina asparagová 2.593 g 0%
Cystein 0.15 g 0%
kyselina glutamová 4.497 g 0%
Glycin 0.882 g 0%
Histidin 0.531 g 0%
Izoleucin 0.919 g 0%
Leucin 1.502 g 0%
Lysin 1.127 g 0%
Metionin 0.308 g 0%
Fenylalanin 1.047 g 0%
Prolin 1.219 g 0%
Serin 1.194 g 0%
Treonin 0.901 g 0%
Tryptofan 0.273 g 0%
Tyrosin 0.653 g 0%
Valin 1.125 g 0%
Minerály
živina Množství DV
Vápník 474.72 mg 37%
Měď 0.42 mg 47%
Fluorid 11.24 mcg 0%
Železo 5.47 mg 30%
Hořčík 150.89 mg 36%
Mangan 2.24 mg 97%
Fosfor 429.82 mg 34%
Draslík 1447.12 mg 31%
Selen 22.43 mcg 41%
Sodík 1050.24 mg 46%
Zinek 3.1 mg 28%
další
živina Množství DV
Voda 491.536 g 0%
Popel 6.666 g 0%