Your Recipe

Tofu Stir Fry

Zutat  Menge  Kalorien 
Sesamkörner 18g 103kcal
Ingwerwurzel 6g 5kcal
Knoblauch 9g 13kcal
Zwiebeln, Frühlingszwiebeln oder Frühlingszwiebeln (einschließlich Spitzen und Knollen), roh[pl:]Cebula, dymka lub dymka (w tym wierzchołki i cebula), surowe 720g 230kcal
Öl, Sesam, Salat oder zum Kochen 9.1g 80kcal
Sojasauce aus Soja und Weizen (Shoyu), natriumarm 49.8g 28kcal
Rapsöl (Rapsöl) 14g 124kcal
Spinat, Babyspinat 37.6g 8kcal
Tofu, extra fest, zubereitet mit Nigari 794g 659kcal

Recipe Tags:

Blood Type Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients

1x
2x
3x

2 (14-ounce) packages extra-firm tofu do not use firm, silken or anything other than extra-firm
1 tablespoon canola oil or grapeseed oil*
3 tablespoons low-sodium soy sauce divided, plus additional to taste
3 large garlic cloves minced (about 1 heaping tablespoon)
1 small bunch green onions finely chopped, divided
1 tablespoon minced fresh ginger
1–2 teaspoons fresh chili paste (sambal oelek) or 1/4–1/2 teaspoon red pepper flakes (we like a bit of a kick, so I use the full 2 teaspoons chili paste)
10 ounces baby spinach**
2 tablespoons toasted sesame seeds
2 teaspoons sesame oil
Instructions

Drain the tofu. Wrap each block in a double layer of paper towels and pat dry, pressing down on the tofu lightly to squeeze out excess moisture. Cut the tofu into 3/4-inch cubes.
In a large nonstick skillet or wok, heat the canola oil over medium-high heat. Once the oil is hot but not smoking, add the tofu (be careful, as the oil will splatter a little bit) and drizzle with 1 tablespoon soy sauce. Sauté, stirring every minute or so until the tofu is nicely colored on all sides and the moisture has cooked off, about 8 to 10 minutes. Don’t feel that you need to stir constantly. Sitting for a while on one side is what will allow the tofu to brown. Add the garlic, roughly two-thirds of the green onion, ginger, chili paste, and the remaining 2 tablespoons soy sauce. Stir and cook until fragrant, about 1 minute.
Add several large handfuls of spinach, stirring as you go so that it wilts and you can fit more in the pan. Once the first addition has wilted, continue to add and wilt the spinach by handfuls, until all of the spinach is added. It will seem like a ridiculous amount at first but will cook down considerably. Stir in the sesame seeds. Stir in the sesame oil. Remove from the heat. Sprinkle the reserved green onions over the top. Serve hot, with brown rice, noodles, or whatever you like, along with a few dashes of additional soy sauce and chili paste or flakes to taste.

Nährwertangaben 
Portionsgröße  414 g | ml
Menge pro Portion  313
1309
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 19g 24%
Gesättigte Fettsäuren  2.8g 14%
Natrium 496mg 22%
Gesamte Kohlenhydrate  18g 7%
Ballaststoffe  7.5g 27%
Zucker  5.7g
Protein  25g 51%
Vitamin D 0mcg 0%
Kalzium 748mg 58%
Eisen  7.7mg 43%
Kalium 890mg 19%
* 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 116.602 mcg 13%
Thiamin [B1] 0.247 mg 21%
Riboflavin [B2] 0.301 mg 23%
Niacin [B3] 1.847 mg 12%
Pantothensäure [B5] 1.882 mg 38%
Vitamin B6 0.379 mg 22%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 154.045 mcg 0%
Vitamin C 37.108 mg 41%
Vitamin D 0 mcg 0%
Vitamin E 1.722 mg 11%
Vitamin K 381.003 mcg 318%
Betain 4.806 mg 0%
Cholin 81.717 mg 15%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  18.5 g 7%
Sugars 5.7 g 11%
Ballaststoffe  7.5 g 27%
Carbohydrate 2.1 g 0%
Netto-Kohlenhydrate 12.7g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.16 g 0%
Arginin 2.001 g 0%
Asparaginsäure 2.783 g 0%
Cystein 0.083 g 0%
Glutaminsäure 4.858 g 0%
Glycin 1.104 g 0%
Histidin 0.599 g 0%
Isoleucin 1.202 g 0%
Leucin 1.935 g 0%
Lysin 1.251 g 0%
Methionin 0.318 g 0%
Phenylalanin 1.152 g 0%
Prolin 1.574 g 0%
Serin 1.419 g 0%
Threonin 1.113 g 0%
Tryptophan 0.323 g 0%
Tyrosin 0.946 g 0%
Valin 1.25 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 747.68 mg 58%
Kupfer 0.75 mg 83%
Fluorid 0 mcg 0%
Eisen  7.7 mg 43%
Magnesium 139.81 mg 33%
Mangan 1.93 mg 84%
Phosphor 343.53 mg 27%
Kalium 889.69 mg 19%
Selen 29.06 mcg 53%
Natrium 496.2 mg 22%
Zink 3.35 mg 30%
andere
Nährstoff Menge  DV
Wasser 345.765 g 0%
Asche 5.63 g 0%