Your Recipe

Buttermilk Fried Tofu with Smoky Collard Greens

Složka Množství Kalorie
Podmáslí čerstvé 225g 140kcal
Zelený řepík 4.54g 1kcal
Sůl, stolní 4.2675g 0kcal
Česnek prášek 0.789g 3kcal
Cibule prášek 0.986g 3kcal
Paprika sladká mletá 1.15g 3kcal
Kajenský pepř 0.45g 1kcal
Jablečný ocet 14.4g 3kcal
Strouhanka 119g 470kcal
Řepkový olej 80.63g 713kcal
Tofu, extra tuhé, připravené s nigari 453.59g 376kcal

Recipe Tags:

Flexitarian Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
6 tablespoons grapeseed oil or canola oil, divided

1 (1 pound) package chopped collards

½ cup water

1 tablespoon cider vinegar

½ teaspoon smoked paprika

¾ teaspoon salt, divided

1 (14 to 16 ounce) package extra-firm tofu, drained

1 cup buttermilk

½ teaspoon garlic powder

½ teaspoon onion powder

¼ teaspoon cayenne pepper

1 cup whole-wheat panko

Hot (spicy) honey for serving

Directions
Heat 1 tablespoon oil in a large pot over medium heat. Add collards and water; cover and cook, stirring occasionally, until soft and wilted, about 8 minutes. Remove from heat and stir in vinegar, paprika and 1/2 teaspoon salt. Cover to keep warm.

Meanwhile, cut tofu crosswise into 8 equal pieces. Blot with paper towels to remove excess water. Whisk buttermilk, garlic powder, onion powder and cayenne in a 7-by-11-inch baking dish. Add the tofu and turn to coat. Let stand, turning once, for 5 minutes.

Place panko on a plate. Dredge the tofu in the panko, coating both sides.

Heat 3 tablespoons oil in a large nonstick skillet over medium-high heat. Add the tofu and cook until brown and crispy on one side, 4 to 5 minutes. Turn the tofu over and drizzle in the remaining 2 tablespoons oil. Cook until browned on the other side, about 4 minutes more.

Sprinkle the tofu with the remaining 1/4 teaspoon salt and serve with the collards and hot honey, if desired.

nutriční údaje
Velikost porce 226 g | ml
Množství na porci 428
1793
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 30g 38%
Nasycené tuky 4g 20%
Sodík 696mg 30%
Sacharidy celkem 26g 10%
Vláknina 2.7g 10%
Cukr 5.5g
Bílkoviny 17g 34%
Vitamin D 0.7mcg 4%
Vápník 444mg 34%
Železo 3.9mg 22%
Draslík 300mg 6%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 38.709 mcg 4%
Thiamin [B1] 0.372 mg 31%
Riboflavin [B2] 0.581 mg 45%
Niacin [B3] 2.347 mg 15%
Kyselina pantotenová [B5] 1.349 mg 27%
Vitamin B6 0.166 mg 10%
Kobalamin [B12] 0.363 mcg 0%
Floát [B9] 63.783 mcg 0%
Vitamin C 0.549 mg 1%
Vitamin D 0.731 mcg 4%
Vitamin E 3.747 mg 25%
Vitamin K 25.299 mcg 21%
Betain 0.038 mg 0%
Cholin 50.716 mg 9%
Carbohydrates
živina Množství DV
Sacharidy celkem 26.1 g 10%
Sugars 5.5 g 11%
Vláknina 2.7 g 10%
Carbohydrate 3.4 g 0%
Čisté sacharidy 20.6g
aminokyseliny
živina Množství DV
Alanin 0.716 g 0%
Arginin 1.127 g 0%
Kyselina asparagová 1.732 g 0%
Cystein 0.133 g 0%
kyselina glutamová 3.807 g 0%
Glycin 0.666 g 0%
Histidin 0.427 g 0%
Izoleucin 0.815 g 0%
Leucin 1.376 g 0%
Lysin 0.864 g 0%
Metionin 0.256 g 0%
Fenylalanin 0.839 g 0%
Prolin 1.307 g 0%
Serin 0.974 g 0%
Treonin 0.721 g 0%
Tryptofan 0.225 g 0%
Tyrosin 0.672 g 0%
Valin 0.872 g 0%
Minerály
živina Množství DV
Vápník 443.98 mg 34%
Měď 0.33 mg 36%
Fluorid 0.02 mcg 0%
Železo 3.87 mg 22%
Hořčík 59.72 mg 14%
Mangan 1.06 mg 46%
Fosfor 226.19 mg 18%
Draslík 300.4 mg 6%
Selen 24.45 mcg 44%
Sodík 695.77 mg 30%
Zinek 1.89 mg 17%
další
živina Množství DV
Voda 149.175 g 0%
Popel 3.82 g 0%