Your Recipe

Broccoli Tofu Stir Fry with Quinoa

Zutat  Menge  Kalorien 
Brokkoli, roh 284g 97kcal
Quinoa 360g 432kcal
Knoblauch 3g 4kcal
Olivenöl 28g 248kcal
Speisestärke 2.5g 10kcal
Sojasauce aus Soja und Weizen (Shoyu), natriumarm 75g 43kcal
Tofu, extra fest, zubereitet mit Nigari 397g 330kcal
Reis Wein 14.4g 19kcal
Sauce, scharfer Chili, Sriracha 15g 14kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 14 oz block extra firm tofu (*pressed if needed)
4 cups broccoli florets
2 tablespoons olive oil
1/4 cup low sodium soy sauce
1 tablespoon rice vinegar
1 tablespoon hot sauce (I like chili garlic sauce or sriracha)
1 clove of garlic , grated
1 teaspoon arrowroot powder/corn starch
2 cups cooked quinoa or rice
Instructions
* if your tofu is still pretty soft/watery, you'll want to press it. To press it, simply place it on a paper towel-lined plate, top with another paper towel, and place something heavy (like a few cookbooks or a tea kettle/cast iron pan) on top of it. Allow the tofu to sit for at least 30 minutes. Once pressed, drain the water and cut the tofu into cubes.
Heat a skillet over medium heat. Once hot, add 1 tablespoon of oil, along with the broccoli and tofu. Add a splash of water + 1 tablespoon of soy sauce. Cover and let cook until hot, about 5 minutes. Stir again to combine.
In a separate bowl, combine the remaining ingredients. Whisk everything together until smooth. Pour the sauce of the tofu and broccoli and cook another 1 - 2 minutes until everything is coated and then serve immediate over quinoa or rice!
Notes
If you have the time, I recommend pressing the tofu. This will help it get more crispy when baked. To press the tofu, place a few paper towels on a large plate, place tofu block on top of towel and cover with a few more paper towels. Place something heavy (I use cookbooks or my tea kettle with water in it) on top of the tofu and let sit for 30 minutes. Then follow recipe as written.

Nährwertangaben 
Portionsgröße  295 g | ml
Menge pro Portion  299
1251
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 14g 18%
Gesättigte Fettsäuren  2.1g 11%
Natrium 788mg 34%
Gesamte Kohlenhydrate  28g 10%
Ballaststoffe  5.6g 20%
Zucker  3.4g
Protein  18g 35%
Vitamin D 0mcg 0%
Kalzium 336mg 26%
Eisen  4.3mg 24%
Kalium 590mg 13%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 26.848 mcg 3%
Thiamin [B1] 0.206 mg 17%
Riboflavin [B2] 0.284 mg 22%
Niacin [B3] 1.329 mg 8%
Pantothensäure [B5] 1.343 mg 27%
Vitamin B6 0.374 mg 22%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 100.56 mcg 0%
Vitamin C 64.575 mg 72%
Vitamin D 0 mcg 0%
Vitamin E 2.396 mg 16%
Vitamin K 79.551 mcg 66%
Betain 7.245 mg 0%
Cholin 72.915 mg 13%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  27.8 g 10%
Sugars 3.4 g 7%
Ballaststoffe  5.6 g 20%
Carbohydrate 24.1 g 0%
Netto-Kohlenhydrate 24.5g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.804 g 0%
Arginin 1.323 g 0%
Asparaginsäure 1.805 g 0%
Cystein 0.11 g 0%
Glutaminsäure 3.113 g 0%
Glycin 0.741 g 0%
Histidin 0.436 g 0%
Isoleucin 0.762 g 0%
Leucin 1.239 g 0%
Lysin 0.883 g 0%
Methionin 0.253 g 0%
Phenylalanin 0.793 g 0%
Prolin 1.028 g 0%
Serin 0.917 g 0%
Threonin 0.702 g 0%
Tryptophan 0.205 g 0%
Tyrosin 0.53 g 0%
Valin 0.838 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 336.48 mg 26%
Kupfer 0.41 mg 46%
Fluorid 0 mcg 0%
Eisen  4.26 mg 24%
Magnesium 121.21 mg 29%
Mangan 1.59 mg 69%
Phosphor 328.12 mg 26%
Kalium 590.22 mg 13%
Selen 17.48 mcg 32%
Natrium 788.37 mg 34%
Zink 2.5 mg 23%
andere
Nährstoff Menge  DV
Wasser 229.973 g 0%
Asche 4.646 g 0%