Your Recipe

Chipotle-Orange Broccoli & Tofu

Zutat  Menge  Kalorien 
Orangensaft 248g 112kcal
Brokkoli, roh 546g 186kcal
Koriander Blätter roh 8g 2kcal
Meersalz 3g 0kcal
Rapsöl (Rapsöl) 42g 371kcal
Tofu, extra fest, zubereitet mit Nigari 396.9g 329kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 14-ounce package extra-firm water-packed tofu

½ teaspoon salt, divided

3 tablespoons canola oil, divided

6 cups broccoli florets

1 cup orange juice

1 tablespoon minced chipotle in adobo (see Tip), seeded if desired

½ cup chopped fresh cilantro

Directions
Drain tofu and pat dry; cut into 1/2- to 3/4-inch cubes. Sprinkle tofu on all sides with 1/4 teaspoon salt. Heat 2 tablespoons oil in a large nonstick skillet over medium-high heat. Add tofu and cook in a single layer, stirring every couple of minutes, until golden brown, 7 to 9 minutes total. Transfer to a plate.

Add the remaining 1 tablespoon oil and broccoli to the pan and sprinkle with the remaining 1/4 teaspoon salt; cook, stirring, until the broccoli is bright green, about 1 minute. Add orange juice and chipotle and cook, stirring frequently, until the broccoli is just tender, 2 to 3 minutes more.

Return the tofu to the pan. Cook, gently stirring, until the tofu is heated through, 1 to 2 minutes. Remove from the heat and stir in cilantro.

Nährwertangaben 
Portionsgröße  311 g | ml
Menge pro Portion  250
1046
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 16g 21%
Gesättigte Fettsäuren  1.8g 9%
Natrium 345mg 15%
Gesamte Kohlenhydrate  17g 6%
Ballaststoffe  4.7g 17%
Zucker  8.3g
Protein  14g 28%
Vitamin D 0mcg 0%
Kalzium 352mg 27%
Eisen  3.2mg 18%
Kalium 695mg 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 55.255 mcg 6%
Thiamin [B1] 0.202 mg 17%
Riboflavin [B2] 0.229 mg 18%
Niacin [B3] 1.382 mg 9%
Pantothensäure [B5] 1.749 mg 35%
Vitamin B6 0.349 mg 21%
Cobalamin [B12] 0 mcg 0%
Folat [B9] 114.765 mcg 0%
Vitamin C 153.298 mg 170%
Vitamin D 0 mcg 0%
Vitamin E 2.987 mg 20%
Vitamin K 155.211 mcg 129%
Betain 0 mg 0%
Cholin 62.8 mg 11%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  16.8 g 6%
Sugars 8.3 g 17%
Ballaststoffe  4.7 g 17%
Carbohydrate 15.6 g 0%
Netto-Kohlenhydrate 8.5g
Aminosäuren
Nährstoff Menge  DV
Alanin 0.595 g 0%
Arginin 1.074 g 0%
Asparaginsäure 1.657 g 0%
Cystein 0.074 g 0%
Glutaminsäure 2.645 g 0%
Glycin 0.547 g 0%
Histidin 0.329 g 0%
Isoleucin 0.599 g 0%
Leucin 0.982 g 0%
Lysin 0.696 g 0%
Methionin 0.175 g 0%
Phenylalanin 0.644 g 0%
Prolin 0.799 g 0%
Serin 0.755 g 0%
Threonin 0.575 g 0%
Tryptophan 0.18 g 0%
Tyrosin 0.473 g 0%
Valin 0.677 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 352.2 mg 27%
Kupfer 0.28 mg 31%
Fluorid 0 mcg 0%
Eisen  3.18 mg 18%
Magnesium 71.3 mg 17%
Mangan 0.96 mg 42%
Phosphor 211.74 mg 17%
Kalium 695.42 mg 15%
Selen 16.39 mcg 30%
Natrium 345.3 mg 15%
Zink 1.66 mg 15%
andere
Nährstoff Menge  DV
Wasser 260.147 g 0%
Asche 2.68 g 0%