Your Recipe

Tofu Steak

Složka Množství Kalorie
Tofu (pevné) 400g 464kcal
Česnek 4g 6kcal
Olivový olej 15g 133kcal
Paprika sladká mletá 1g 3kcal
Sójová omáčka s nízkým obsahem sodíku 30g 17kcal

Recipe Tags:

OMAD

Recipe Tags:

Steak

Recipe Instructions:

Ingredients:
1 block firm tofu, sliced into steaks: Approximately 400 grams
2 tablespoons soy sauce: 30 grams
1 tablespoon olive oil: 15 grams
1 garlic clove, minced: Approximately 3-5 grams
1/2 teaspoon smoked paprika: Approximately 1 gram
Salt and pepper to taste
Fresh herbs for garnish (optional)
Instructions:
Prepare the Marinade:

In a shallow dish, mix soy sauce, olive oil, minced garlic, smoked paprika, salt, and pepper until well combined.
Marinate the Tofu Steaks:

Place the tofu steaks in the marinade, ensuring they are well coated.
Let them marinate for 15-20 minutes to absorb the flavors.
Cook the Tofu Steaks:

Heat a grill pan or skillet over medium-high heat.
Remove the tofu steaks from the marinade (reserve the marinade) and cook for 3-4 minutes per side, or until they are golden brown and heated through.
Serve:

Serve the tofu steaks hot.
Garnish with fresh herbs if desired.
Enjoy as your OMAD meal.

nutriční údaje
Velikost porce 150 g | ml
Množství na porci 207
868
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 16g 20%
Nasycené tuky 2.2g 11%
Sodík 4191mg 182%
Sacharidy celkem 8g 3%
Vláknina 0.2g 1%
Cukr 0.1g
Bílkoviny 12g 24%
Vitamin D 0mcg 0%
Vápník 1645mg 127%
Železo 2.9mg 16%
Draslík 148mg 3%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
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Vitamin
živina Množství DV
Vitamin A 8.21 mcg 1%
Thiamin [B1] 0.217 mg 18%
Riboflavin [B2] 0.164 mg 13%
Niacin [B3] 0.662 mg 4%
Kyselina pantotenová [B5] 0.235 mg 5%
Vitamin B6 0.161 mg 9%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 43.27 mcg 0%
Vitamin C 0.686 mg 1%
Vitamin D 0 mcg 0%
Vitamin E 0.859 mg 6%
Vitamin K 3.3 mcg 3%
Betain 3.889 mg 0%
Cholin 3.576 mg 1%
Carbohydrates
živina Množství DV
Sacharidy celkem 8 g 3%
Sugars 0.1 g 0%
Vláknina 0.2 g 1%
Carbohydrate 7.5 g 0%
Čisté sacharidy 7.9g
aminokyseliny
živina Množství DV
Alanin 0.6 g 0%
Arginin 1.004 g 0%
Kyselina asparagová 1.464 g 0%
Cystein 0.04 g 0%
kyselina glutamová 2.45 g 0%
Glycin 0.544 g 0%
Histidin 0.315 g 0%
Izoleucin 0.63 g 0%
Leucin 1.025 g 0%
Lysin 0.648 g 0%
Metionin 0.156 g 0%
Fenylalanin 0.613 g 0%
Prolin 0.815 g 0%
Serin 0.751 g 0%
Treonin 0.582 g 0%
Tryptofan 0.162 g 0%
Tyrosin 0.494 g 0%
Valin 0.648 g 0%
Minerály
živina Množství DV
Vápník 1644.89 mg 127%
Měď 0.52 mg 58%
Fluorid 0 mcg 0%
Železo 2.9 mg 16%
Hořčík 85.16 mg 20%
Mangan 1.69 mg 74%
Fosfor 117.02 mg 9%
Draslík 148.2 mg 3%
Selen 23.33 mcg 42%
Sodík 4191.02 mg 182%
Zinek 2.19 mg 20%
další
živina Množství DV
Voda 101.662 g 0%
Popel 12.638 g 0%