Your Recipe

Tofu Steak

Zutat  Menge  Kalorien 
Tofu (fest) 400g 464kcal
Knoblauch 4g 6kcal
Olivenöl 15g 133kcal
Paprika 1g 3kcal
Sojasauce aus Soja und Weizen (Shoyu), natriumarm 30g 17kcal

Recipe Tags:

OMAD

Recipe Tags:

Steak

Recipe Instructions:

Ingredients:
1 block firm tofu, sliced into steaks: Approximately 400 grams
2 tablespoons soy sauce: 30 grams
1 tablespoon olive oil: 15 grams
1 garlic clove, minced: Approximately 3-5 grams
1/2 teaspoon smoked paprika: Approximately 1 gram
Salt and pepper to taste
Fresh herbs for garnish (optional)
Instructions:
Prepare the Marinade:

In a shallow dish, mix soy sauce, olive oil, minced garlic, smoked paprika, salt, and pepper until well combined.
Marinate the Tofu Steaks:

Place the tofu steaks in the marinade, ensuring they are well coated.
Let them marinate for 15-20 minutes to absorb the flavors.
Cook the Tofu Steaks:

Heat a grill pan or skillet over medium-high heat.
Remove the tofu steaks from the marinade (reserve the marinade) and cook for 3-4 minutes per side, or until they are golden brown and heated through.
Serve:

Serve the tofu steaks hot.
Garnish with fresh herbs if desired.
Enjoy as your OMAD meal.

Nährwertangaben 
Portionsgröße  150 g | ml
Menge pro Portion  207
868
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 16g 20%
Gesättigte Fettsäuren  2.2g 11%
Natrium 4191mg 182%
Gesamte Kohlenhydrate  8g 3%
Ballaststoffe  0.2g 1%
Zucker  0.1g
Protein  12g 24%
Vitamin D 0mcg 0%
Kalzium 1645mg 127%
Eisen  2.9mg 16%
Kalium 148mg 3%
* 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. 
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Vitamin
Nährstoff Menge  DV
Vitamin A 8.21 mcg 1%
Thiamin [B1] 0.217 mg 18%
Riboflavin [B2] 0.164 mg 13%
Niacin [B3] 0.662 mg 4%
Pantothensäure [B5] 0.235 mg 5%
Vitamin B6 0.161 mg 9%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 43.27 mcg 0%
Vitamin C 0.686 mg 1%
Vitamin D 0 mcg 0%
Vitamin E 0.859 mg 6%
Vitamin K 3.3 mcg 3%
Betain 3.889 mg 0%
Cholin 3.576 mg 1%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  8 g 3%
Sugars 0.1 g 0%
Ballaststoffe  0.2 g 1%
Carbohydrate 7.5 g 0%
Netto-Kohlenhydrate 7.9g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.6 g 0%
Arginin 1.004 g 0%
Asparaginsäure 1.464 g 0%
Cystein 0.04 g 0%
Glutaminsäure 2.45 g 0%
Glycin 0.544 g 0%
Histidin 0.315 g 0%
Isoleucin 0.63 g 0%
Leucin 1.025 g 0%
Lysin 0.648 g 0%
Methionin 0.156 g 0%
Phenylalanin 0.613 g 0%
Prolin 0.815 g 0%
Serin 0.751 g 0%
Threonin 0.582 g 0%
Tryptophan 0.162 g 0%
Tyrosin 0.494 g 0%
Valin 0.648 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 1644.89 mg 127%
Kupfer 0.52 mg 58%
Fluorid 0 mcg 0%
Eisen  2.9 mg 16%
Magnesium 85.16 mg 20%
Mangan 1.69 mg 74%
Phosphor 117.02 mg 9%
Kalium 148.2 mg 3%
Selen 23.33 mcg 42%
Natrium 4191.02 mg 182%
Zink 2.19 mg 20%
andere
Nährstoff Menge  DV
Wasser 101.662 g 0%
Asche 12.638 g 0%