Your Recipe

GINGER GARLIC VEGGIE TOFU STIR-FRY

Zutat  Menge  Kalorien 
Brokkoli, roh 1453.592g 494kcal
Paprika, roh, grün, süß 28g 6kcal
Reis braun mittelkörnig gekocht 195g 218kcal
Honig 21g 64kcal
Ingwerwurzel 6g 5kcal
Knoblauch 6g 9kcal
Leitungswasser 60g 0kcal
Pflanzenöl 13.8g 122kcal
Schwarzer Pfeffer 0.6g 2kcal
Zwiebeln, Frühlingszwiebeln oder Frühlingszwiebeln (einschließlich Spitzen und Knollen), roh[pl:]Cebula, dymka lub dymka (w tym wierzchołki i cebula), surowe 45g 14kcal
Öl, Sesam, Salat oder zum Kochen 14g 124kcal
Sojasauce aus Soja und Weizen (Shoyu), natriumarm 80.7g 46kcal
Salz, koscher 2g 0kcal
Tofu, extra fest, zubereitet mit Nigari 396.9g 329kcal

Recipe Instructions:

Ingredients
1–14 ounce package extra firm tofu
1/3 cup low-sodium soy sauce
1/4 cup water
1 tablespoon rice vinegar
1 tablespoon honey
1 tablespoon sesame oil
2 garlic cloves, minced
1 tablespoon minced fresh ginger
1/2 teaspoon red pepper flakes
1/2 teaspoon kosher salt

1/4 teaspoon black pepper
1 tablespoon vegetable oil
3 scallions, thinly sliced, green and white parts separated
2 bell peppers, diced into 1/2-inch pieces
1–2 heads broccoli (about 1 pound), trimmed and cut into small florets
4 ounces snow peas
1–1/2 cups cooked brown rice

INSTRUCTIONS
Pat the tofu with a paper towel. Wrap with a dry paper towel and place a heavy pan or cutting board on top to remove more liquid. Let stand for 15 minutes. Cut the tofu into 1/2-inch cubes.
For the sauce, in a medium bowl, stir together the soy sauce, water, rice vinegar, honey, sesame oil, garlic, ginger, red pepper flakes, salt and pepper.
Heat the oil in a large nonstick skillet over high heat. Add the tofu and cook until lightly browned, about 1-2 minutes per side. Pour in 1/4 cup sauce and stir around the tofu letting the sauce bubble. Remove the tofu and set aside on a plate.
Sauté the white parts of the scallions for a minute to let them soften. Then add the peppers to the skillet sautéing for 2 minutes. Next add the broccoli and continue cooking for 2 minutes before adding the snow peas. Sauté for 1-2 minutes longer until the vegetables are cooked but still bright and crisp.
Pour in the remaining sauce. Let it simmer for a minute before stirring in the rice and tofu and continue cooking until the rice is warmed and most of the sauce has been absorbed.
Fold in the sliced green scallions before serving.

Nährwertangaben 
Portionsgröße  581 g | ml
Menge pro Portion  358
1499
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 14g 18%
Gesättigte Fettsäuren  2.1g 11%
Natrium 1050mg 46%
Gesamte Kohlenhydrate  44g 16%
Ballaststoffe  12g 43%
Zucker  12g
Protein  23g 47%
Vitamin D 0mcg 0%
Kalzium 475mg 37%
Eisen  5.5mg 30%
Kalium 1447mg 31%
* 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 119.579 mcg 13%
Thiamin [B1] 0.377 mg 31%
Riboflavin [B2] 0.542 mg 42%
Niacin [B3] 3.562 mg 22%
Pantothensäure [B5] 3.23 mg 65%
Vitamin B6 0.868 mg 51%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 256.938 mcg 0%
Vitamin C 332.463 mg 369%
Vitamin D 0 mcg 0%
Vitamin E 3.474 mg 23%
Vitamin K 400.612 mcg 334%
Betain 7.897 mg 0%
Cholin 109.956 mg 20%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  44.2 g 16%
Sugars 11.8 g 24%
Ballaststoffe  12 g 43%
Carbohydrate 41.1 g 0%
Netto-Kohlenhydrate 32.5g
Aminosäuren
Nährstoff Menge  DV
Alanin 1.033 g 0%
Arginin 1.691 g 0%
Asparaginsäure 2.593 g 0%
Cystein 0.15 g 0%
Glutaminsäure 4.497 g 0%
Glycin 0.882 g 0%
Histidin 0.531 g 0%
Isoleucin 0.919 g 0%
Leucin 1.502 g 0%
Lysin 1.127 g 0%
Methionin 0.308 g 0%
Phenylalanin 1.047 g 0%
Prolin 1.219 g 0%
Serin 1.194 g 0%
Threonin 0.901 g 0%
Tryptophan 0.273 g 0%
Tyrosin 0.653 g 0%
Valin 1.125 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 474.72 mg 37%
Kupfer 0.42 mg 47%
Fluorid 11.24 mcg 0%
Eisen  5.47 mg 30%
Magnesium 150.89 mg 36%
Mangan 2.24 mg 97%
Phosphor 429.82 mg 34%
Kalium 1447.12 mg 31%
Selen 22.43 mcg 41%
Natrium 1050.24 mg 46%
Zink 3.1 mg 28%
andere
Nährstoff Menge  DV
Wasser 491.536 g 0%
Asche 6.666 g 0%