Your Recipe

Buttermilk Fried Tofu with Smoky Collard Greens

Zutat  Menge  Kalorien 
Buttermilch ganz 225g 140kcal
Grüner Kohl 4.54g 1kcal
Speisesalz 4.2675g 0kcal
Knoblauchpulver 0.789g 3kcal
Zwiebelpulver 0.986g 3kcal
Paprika 1.15g 3kcal
Cayenne Pfeffer 0.45g 1kcal
Essig Apfelwein 14.4g 3kcal
Semmelbrösel 119g 470kcal
Rapsöl (Rapsöl) 80.63g 713kcal
Tofu, extra fest, zubereitet mit Nigari 453.59g 376kcal

Recipe Tags:

Flexitarian Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
6 tablespoons grapeseed oil or canola oil, divided

1 (1 pound) package chopped collards

½ cup water

1 tablespoon cider vinegar

½ teaspoon smoked paprika

¾ teaspoon salt, divided

1 (14 to 16 ounce) package extra-firm tofu, drained

1 cup buttermilk

½ teaspoon garlic powder

½ teaspoon onion powder

¼ teaspoon cayenne pepper

1 cup whole-wheat panko

Hot (spicy) honey for serving

Directions
Heat 1 tablespoon oil in a large pot over medium heat. Add collards and water; cover and cook, stirring occasionally, until soft and wilted, about 8 minutes. Remove from heat and stir in vinegar, paprika and 1/2 teaspoon salt. Cover to keep warm.

Meanwhile, cut tofu crosswise into 8 equal pieces. Blot with paper towels to remove excess water. Whisk buttermilk, garlic powder, onion powder and cayenne in a 7-by-11-inch baking dish. Add the tofu and turn to coat. Let stand, turning once, for 5 minutes.

Place panko on a plate. Dredge the tofu in the panko, coating both sides.

Heat 3 tablespoons oil in a large nonstick skillet over medium-high heat. Add the tofu and cook until brown and crispy on one side, 4 to 5 minutes. Turn the tofu over and drizzle in the remaining 2 tablespoons oil. Cook until browned on the other side, about 4 minutes more.

Sprinkle the tofu with the remaining 1/4 teaspoon salt and serve with the collards and hot honey, if desired.

Nährwertangaben 
Portionsgröße  226 g | ml
Menge pro Portion  428
1793
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 30g 38%
Gesättigte Fettsäuren  4g 20%
Natrium 696mg 30%
Gesamte Kohlenhydrate  26g 10%
Ballaststoffe  2.7g 10%
Zucker  5.5g
Protein  17g 34%
Vitamin D 0.7mcg 4%
Kalzium 444mg 34%
Eisen  3.9mg 22%
Kalium 300mg 6%
* 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 38.709 mcg 4%
Thiamin [B1] 0.372 mg 31%
Riboflavin [B2] 0.581 mg 45%
Niacin [B3] 2.347 mg 15%
Pantothensäure [B5] 1.349 mg 27%
Vitamin B6 0.166 mg 10%
Cobalamin [B12] 0.363 mcg 0%
Folat [B9] 63.783 mcg 0%
Vitamin C 0.549 mg 1%
Vitamin D 0.731 mcg 4%
Vitamin E 3.747 mg 25%
Vitamin K 25.299 mcg 21%
Betain 0.038 mg 0%
Cholin 50.716 mg 9%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  26.1 g 10%
Sugars 5.5 g 11%
Ballaststoffe  2.7 g 10%
Carbohydrate 3.4 g 0%
Netto-Kohlenhydrate 20.6g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.716 g 0%
Arginin 1.127 g 0%
Asparaginsäure 1.732 g 0%
Cystein 0.133 g 0%
Glutaminsäure 3.807 g 0%
Glycin 0.666 g 0%
Histidin 0.427 g 0%
Isoleucin 0.815 g 0%
Leucin 1.376 g 0%
Lysin 0.864 g 0%
Methionin 0.256 g 0%
Phenylalanin 0.839 g 0%
Prolin 1.307 g 0%
Serin 0.974 g 0%
Threonin 0.721 g 0%
Tryptophan 0.225 g 0%
Tyrosin 0.672 g 0%
Valin 0.872 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 443.98 mg 34%
Kupfer 0.33 mg 36%
Fluorid 0.02 mcg 0%
Eisen  3.87 mg 22%
Magnesium 59.72 mg 14%
Mangan 1.06 mg 46%
Phosphor 226.19 mg 18%
Kalium 300.4 mg 6%
Selen 24.45 mcg 44%
Natrium 695.77 mg 30%
Zink 1.89 mg 17%
andere
Nährstoff Menge  DV
Wasser 149.175 g 0%
Asche 3.82 g 0%