Your Recipe

Chipotle-Orange Broccoli & Tofu

Složka Množství Kalorie
Pomerančová šťáva 248g 112kcal
Brokolice 546g 186kcal
Koriandr listy syrové 8g 2kcal
Mořská sůl 3g 0kcal
Řepkový olej 42g 371kcal
Tofu, extra tuhé, připravené s nigari 396.9g 329kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 14-ounce package extra-firm water-packed tofu

½ teaspoon salt, divided

3 tablespoons canola oil, divided

6 cups broccoli florets

1 cup orange juice

1 tablespoon minced chipotle in adobo (see Tip), seeded if desired

½ cup chopped fresh cilantro

Directions
Drain tofu and pat dry; cut into 1/2- to 3/4-inch cubes. Sprinkle tofu on all sides with 1/4 teaspoon salt. Heat 2 tablespoons oil in a large nonstick skillet over medium-high heat. Add tofu and cook in a single layer, stirring every couple of minutes, until golden brown, 7 to 9 minutes total. Transfer to a plate.

Add the remaining 1 tablespoon oil and broccoli to the pan and sprinkle with the remaining 1/4 teaspoon salt; cook, stirring, until the broccoli is bright green, about 1 minute. Add orange juice and chipotle and cook, stirring frequently, until the broccoli is just tender, 2 to 3 minutes more.

Return the tofu to the pan. Cook, gently stirring, until the tofu is heated through, 1 to 2 minutes. Remove from the heat and stir in cilantro.

nutriční údaje
Velikost porce 311 g | ml
Množství na porci 250
1046
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 16g 21%
Nasycené tuky 1.8g 9%
Sodík 345mg 15%
Sacharidy celkem 17g 6%
Vláknina 4.7g 17%
Cukr 8.3g
Bílkoviny 14g 28%
Vitamin D 0mcg 0%
Vápník 352mg 27%
Železo 3.2mg 18%
Draslík 695mg 15%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 55.255 mcg 6%
Thiamin [B1] 0.202 mg 17%
Riboflavin [B2] 0.229 mg 18%
Niacin [B3] 1.382 mg 9%
Kyselina pantotenová [B5] 1.749 mg 35%
Vitamin B6 0.349 mg 21%
Kobalamin [B12] 0 mcg 0%
Floát [B9] 114.765 mcg 0%
Vitamin C 153.298 mg 170%
Vitamin D 0 mcg 0%
Vitamin E 2.987 mg 20%
Vitamin K 155.211 mcg 129%
Betain 0 mg 0%
Cholin 62.8 mg 11%
Carbohydrates
živina Množství DV
Sacharidy celkem 16.8 g 6%
Sugars 8.3 g 17%
Vláknina 4.7 g 17%
Carbohydrate 15.6 g 0%
Čisté sacharidy 8.5g
aminokyseliny
živina Množství DV
Alanin 0.595 g 0%
Arginin 1.074 g 0%
Kyselina asparagová 1.657 g 0%
Cystein 0.074 g 0%
kyselina glutamová 2.645 g 0%
Glycin 0.547 g 0%
Histidin 0.329 g 0%
Izoleucin 0.599 g 0%
Leucin 0.982 g 0%
Lysin 0.696 g 0%
Metionin 0.175 g 0%
Fenylalanin 0.644 g 0%
Prolin 0.799 g 0%
Serin 0.755 g 0%
Treonin 0.575 g 0%
Tryptofan 0.18 g 0%
Tyrosin 0.473 g 0%
Valin 0.677 g 0%
Minerály
živina Množství DV
Vápník 352.2 mg 27%
Měď 0.28 mg 31%
Fluorid 0 mcg 0%
Železo 3.18 mg 18%
Hořčík 71.3 mg 17%
Mangan 0.96 mg 42%
Fosfor 211.74 mg 17%
Draslík 695.42 mg 15%
Selen 16.39 mcg 30%
Sodík 345.3 mg 15%
Zinek 1.66 mg 15%
další
živina Množství DV
Voda 260.147 g 0%
Popel 2.68 g 0%