Your Recipe

Broccoli Tofu Stir Fry with Quinoa

Ingrédient Quantité Calories
Broccoli 284g 97kcal
Quinoa 360g 432kcal
Ail 3g 4kcal
Huile d'olive 28g 248kcal
Amidon de maïs 2.5g 10kcal
Sauce soja à base de soja et de blé (shoyu), faible teneur en sodium 75g 43kcal
Tofu, extra ferme, préparé avec du nigari 397g 330kcal
Riz, vin 14.4g 19kcal
Sriracha 15g 14kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 14 oz block extra firm tofu (*pressed if needed)
4 cups broccoli florets
2 tablespoons olive oil
1/4 cup low sodium soy sauce
1 tablespoon rice vinegar
1 tablespoon hot sauce (I like chili garlic sauce or sriracha)
1 clove of garlic , grated
1 teaspoon arrowroot powder/corn starch
2 cups cooked quinoa or rice
Instructions
* if your tofu is still pretty soft/watery, you'll want to press it. To press it, simply place it on a paper towel-lined plate, top with another paper towel, and place something heavy (like a few cookbooks or a tea kettle/cast iron pan) on top of it. Allow the tofu to sit for at least 30 minutes. Once pressed, drain the water and cut the tofu into cubes.
Heat a skillet over medium heat. Once hot, add 1 tablespoon of oil, along with the broccoli and tofu. Add a splash of water + 1 tablespoon of soy sauce. Cover and let cook until hot, about 5 minutes. Stir again to combine.
In a separate bowl, combine the remaining ingredients. Whisk everything together until smooth. Pour the sauce of the tofu and broccoli and cook another 1 - 2 minutes until everything is coated and then serve immediate over quinoa or rice!
Notes
If you have the time, I recommend pressing the tofu. This will help it get more crispy when baked. To press the tofu, place a few paper towels on a large plate, place tofu block on top of towel and cover with a few more paper towels. Place something heavy (I use cookbooks or my tea kettle with water in it) on top of the tofu and let sit for 30 minutes. Then follow recipe as written.

Valeurs nutritives
Taille des portions 295 g | ml
Quantité par portion 299
1251
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 14g 18%
Gras saturés 2.1g 11%
Sodium 788mg 34%
Total des glucides 28g 10%
Fibres alimentaires 5.6g 20%
Sucre 3.4g
Protéine 18g 35%
Vitamine D 0mcg 0%
Calcium 336mg 26%
Fer 4.3mg 24%
Potassium 590mg 13%
* 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 26.848 mcg 3%
Thiamine [B1] 0.206 mg 17%
Riboflavine [B2] 0.284 mg 22%
Niacine [B3] 1.329 mg 8%
Acide pantothénique [B5] 1.343 mg 27%
Vitamine B6 0.374 mg 22%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 100.56 mcg 0%
Vitamine C 64.575 mg 72%
Vitamine D 0 mcg 0%
Vitamine E 2.396 mg 16%
Vitamine K 79.551 mcg 66%
Bétaïne 7.245 mg 0%
Choline 72.915 mg 13%
Carbohydrates
nutriment Quantité DV
Total des glucides 27.8 g 10%
Sugars 3.4 g 7%
Fibres alimentaires 5.6 g 20%
Carbohydrate 24.1 g 0%
Glucides nets 24.5g
acides aminés
nutriment Quantité DV
Alanine 0.804 g 0%
Arginine 1.323 g 0%
Acide aspartique 1.805 g 0%
Cystéine 0.11 g 0%
Acide glutamique 3.113 g 0%
Glycine 0.741 g 0%
Histidine 0.436 g 0%
Isoleucine 0.762 g 0%
Leucine 1.239 g 0%
Lysine 0.883 g 0%
Méthionine 0.253 g 0%
Phénylalanine 0.793 g 0%
Proline 1.028 g 0%
Sérine 0.917 g 0%
Thréonine 0.702 g 0%
Tryptophane 0.205 g 0%
Tyrosine 0.53 g 0%
Valine 0.838 g 0%
Minéraux
nutriment Quantité DV
Calcium 336.48 mg 26%
Cuivre 0.41 mg 46%
Fluorure 0 mcg 0%
Fer 4.26 mg 24%
Magnésium 121.21 mg 29%
Manganèse 1.59 mg 69%
Phosphore 328.12 mg 26%
Potassium 590.22 mg 13%
Sélénium 17.48 mcg 32%
Sodium 788.37 mg 34%
Zinc 2.5 mg 23%
autres
nutriment Quantité DV
Eau 229.973 g 0%
Cendres 4.646 g 0%