Your Recipe

Braised sesame tofu

Ingrédient Quantité Calories
Haricots verts 200g 62kcal
Graines de sésame 5.9147g 34kcal
Ail 9g 13kcal
Oignons, oignons de printemps ou oignons verts (y compris les sommets et le bulbe), crus 13g 4kcal
Sauce soja à base de soja et de blé (shoyu), faible teneur en sodium 7.1g 4kcal
Huile de colza (huile de colza) 13.6g 120kcal
Tofu, extra ferme, préparé avec du nigari 400g 332kcal
Riz, vin 30g 40kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
400g extra-firm tofu
½ tbsp reduced-salt soy sauce
1 tbsp mirin
½ tbsp gochujang
3 garlic cloves, finely chopped
2 tsp sesame seeds
2 spring onions, finely sliced
1 tbsp rapeseed oil
200g green beans
cooked brown rice, to serve

Method
STEP 1
Pat the tofu block dry and cut in half lengthways, then into 1cm- thick slices. Set aside on a plate lined with kitchen paper, then put another sheet of paper and a plate on top to weigh it down while you prepare the braise. Mix the soy sauce with the mirin, gochujang, garlic, sesame seeds, most of the spring onions and 200ml water.

STEP 2
Heat the oil in a pan over a medium-high heat and fry the tofu for 4-5 mins on each side until golden brown. Pour in the soy sauce mixture and scatter over the green beans. Bring to a simmer, and cook over a medium heat for 10 mins until the braising liquid has thickened and the green beans are tender.

STEP 3
Sprinkle over the remaining spring onions and serve with the brown rice.

Valeurs nutritives
Taille des portions 339 g | ml
Quantité par portion 305
1276
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 19g 24%
Gras saturés 2.6g 13%
Sodium 144mg 6%
Total des glucides 13g 5%
Fibres alimentaires 5.3g 19%
Sucre 4.9g
Protéine 23g 46%
Vitamine D 0mcg 0%
Calcium 644mg 50%
Fer 5.8mg 32%
Potassium 537mg 11%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
Vitamines
nutriment Quantité DV
Vitamine A 38.25 mcg 4%
Thiamine [B1] 0.215 mg 18%
Riboflavine [B2] 0.226 mg 17%
Niacine [B3] 1.456 mg 9%
Acide pantothénique [B5] 1.961 mg 39%
Vitamine B6 0.396 mg 23%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 59.726 mcg 0%
Vitamine C 14.826 mg 16%
Vitamine D 0 mcg 0%
Vitamine E 1.681 mg 11%
Vitamine K 66.98 mcg 56%
Bétaïne 1.47 mg 0%
Choline 84.579 mg 15%
Carbohydrates
nutriment Quantité DV
Total des glucides 12.9 g 5%
Sugars 4.9 g 10%
Fibres alimentaires 5.3 g 19%
Carbohydrate 9.2 g 0%
Glucides nets 8g
acides aminés
nutriment Quantité DV
Alanine 1.04 g 0%
Arginine 1.785 g 0%
Acide aspartique 2.705 g 0%
Cystéine 0.098 g 0%
Acide glutamique 4.222 g 0%
Glycine 0.974 g 0%
Histidine 0.561 g 0%
Isoleucine 1.098 g 0%
Leucine 1.802 g 0%
Lysine 1.155 g 0%
Méthionine 0.291 g 0%
Phénylalanine 1.083 g 0%
Proline 1.378 g 0%
Sérine 1.33 g 0%
Thréonine 1.032 g 0%
Tryptophane 0.305 g 0%
Tyrosine 0.884 g 0%
Valine 1.159 g 0%
Minéraux
nutriment Quantité DV
Calcium 644.47 mg 50%
Cuivre 0.61 mg 68%
Fluorure 19 mcg 0%
Fer 5.78 mg 32%
Magnésium 111.15 mg 26%
Manganèse 1.74 mg 76%
Phosphore 294.68 mg 24%
Potassium 537.07 mg 11%
Sélénium 28.52 mcg 52%
Sodium 144.16 mg 6%
Zinc 2.72 mg 25%
autres
nutriment Quantité DV
Eau 277.959 g 0%
Cendres 3.824 g 0%