Your Recipe

Broccoli stir-fry

Zutat  Menge  Kalorien 
Brokkoli, roh 300g 102kcal
Karotten, roh 61g 25kcal
Sellerie 40g 6kcal
Nudeln, Ei, gekocht 275g 380kcal
Knoblauch 9g 13kcal
Sonnenblumenöl 28g 248kcal
Zwiebeln, Frühlingszwiebeln oder Frühlingszwiebeln (einschließlich Spitzen und Knollen), roh[pl:]Cebula, dymka lub dymka (w tym wierzchołki i cebula), surowe 15g 5kcal
Speisestärke 6.26g 24kcal
Öl, Sesam, Salat oder zum Kochen 14g 124kcal
Sauce, Auster, servierfertig 36g 18kcal

Recipe Instructions:

Ingredients
2 tbsp sunflower oil
300g purple sprouting broccoli, stalks finely sliced and florets halved or left whole
1 stick celery, thinly sliced
1 carrot, halved lengthways and thinly sliced
3 cloves garlic, thinly sliced
thumb-sized piece ginger, cut into matchsticks
1 red chilli, halved lengthways and thinly sliced
3 spring onions, 2 cut into 3cm segments, 1 thinly sliced
2 tsp cornflour
1 tsp caster sugar
1 tbsp dark soy sauce
2 tbsp oyster sauce
1 tbsp toasted sesame oil
275g pack ready-cooked egg noodles
Method
STEP 1
Heat the sunflower oil in a wok or large frying pan over a high heat. Stir-fry the broccoli stalks, celery and carrot for 4-5 minutes or until beginning to caramelise. Add the garlic, ginger, three-quarters of the chilli and the spring onion segments, and cook for 2 minutes.

STEP 2
Spoon the cornflour into a bowl and stir with a few teaspoons of water to make a thin paste. Add in another 100ml of water, along with the sugar, soy, oyster sauce and sesame oil. Tip into the pan with the broccoli florets and bring to a simmer. Cover and cook for 3-4 minutes or until the sauce has thickened and the florets have cooked through. Add the noodles and toss until reheated.

STEP 3
Divide between bowls and top with the remaining chilli and the thinly sliced spring onion.

Nährwertangaben 
Portionsgröße  392 g | ml
Menge pro Portion  472
1976
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 25g 32%
Gesättigte Fettsäuren  3.1g 16%
Natrium 588mg 26%
Gesamte Kohlenhydrate  55g 20%
Ballaststoffe  7.1g 25%
Zucker  5g
Protein  12g 23%
Vitamin D 0.1mcg 1%
Kalzium 124mg 10%
Eisen  2.3mg 13%
Kalium 724mg 15%
* 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 317.575 mcg 35%
Thiamin [B1] 0.187 mg 16%
Riboflavin [B2] 0.265 mg 20%
Niacin [B3] 2.209 mg 14%
Pantothensäure [B5] 1.389 mg 28%
Vitamin B6 0.446 mg 26%
Cobalamin [B12] 0.198 mcg 0%
Folat [B9] 124.755 mcg 0%
Vitamin C 139.052 mg 155%
Vitamin D 0.138 mcg 1%
Vitamin E 7.556 mg 50%
Vitamin K 179.596 mcg 150%
Betain 26.542 mg 0%
Cholin 69.898 mg 13%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  55 g 20%
Sugars 5 g 10%
Ballaststoffe  7.1 g 25%
Carbohydrate 49.6 g 0%
Netto-Kohlenhydrate 50g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.435 g 0%
Arginin 0.621 g 0%
Asparaginsäure 0.94 g 0%
Cystein 0.203 g 0%
Glutaminsäure 3.028 g 0%
Glycin 0.387 g 0%
Histidin 0.277 g 0%
Isoleucin 0.423 g 0%
Leucin 0.756 g 0%
Lysin 0.446 g 0%
Methionin 0.187 g 0%
Phenylalanin 0.541 g 0%
Prolin 0.88 g 0%
Serin 0.57 g 0%
Threonin 0.397 g 0%
Tryptophan 0.119 g 0%
Tyrosin 0.227 g 0%
Valin 0.536 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 124.43 mg 10%
Kupfer 0.27 mg 30%
Fluorid 1.78 mcg 0%
Eisen  2.29 mg 13%
Magnesium 69.67 mg 17%
Mangan 0.91 mg 40%
Phosphor 233 mg 19%
Kalium 724.41 mg 15%
Selen 38.29 mcg 70%
Natrium 587.61 mg 26%
Zink 1.71 mg 16%
andere
Nährstoff Menge  DV
Wasser 297.126 g 0%
Asche 3.86 g 0%