Your Recipe

Easy Coconut Tofu

Ingrédient Quantité Calories
Sel de mer 3g 0kcal
Farine de noix de coco 45g 159kcal
Tofu, extra ferme, préparé avec du nigari 350g 291kcal

Recipe Tags:

Plant-Based Diet

Recipe Tags:

Food

Recipe Instructions:

1 block extra-firm tofu , around 350g, (see recipe notes)
▢45g | ½ cup coconut flour
▢½ teaspoon salt
▢A good grind of cracked black pepper


Preheat oven to 400°F
▢
Put the coconut flour on a plate or in a bowl and stir in the salt and pepper so it is evenly distributed.
▢
Open the packet of tofu and drain off the liquid but don't dry the tofu.
▢
Cut the piece of tofu into ½ inch rectangular slabs. Cut each rectangle into two to make squares, then each square into triangles.

▢
Dip each triangle into the flour mixture and turn it all over until each side is covered.
▢
Put each triangle onto a baking sheet .
▢
Place in the preheated oven and bake for 30 minutes or until golden brown all over.
▢
Serve immediately.

Valeurs nutritives
Taille des portions 100 g | ml
Quantité par portion 112
470
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 6.2g 8%
Gras saturés 2.1g 11%
Sodium 302mg 13%
Total des glucides 3.3g 1%
Fibres alimentaires 5.4g 19%
Sucre 2.9g
Protéine 11g 21%
Vitamine D 0mcg 0%
Calcium 250mg 19%
Fer 2.2mg 12%
Potassium 194mg 4%
* 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.
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Vitamines
nutriment Quantité DV
Vitamine A 0 mcg 0%
Thiamine [B1] 0.049 mg 4%
Riboflavine [B2] 0.051 mg 4%
Niacine [B3] 0.357 mg 2%
Acide pantothénique [B5] 0.798 mg 16%
Vitamine B6 0.087 mg 5%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 9.338 mcg 0%
Vitamine C 0 mg 0%
Vitamine D 0 mcg 0%
Vitamine E 0.039 mg 0%
Vitamine K 2.45 mcg 2%
Bétaïne 0 mg 0%
Choline 28.875 mg 5%
Carbohydrates
nutriment Quantité DV
Total des glucides 3.3 g 1%
Sugars 2.9 g 6%
Fibres alimentaires 5.4 g 19%
Carbohydrate 0 0%
Glucides nets 0.4g
acides aminés
nutriment Quantité DV
Alanine 0.391 g 0%
Arginine 0.691 g 0%
Acide aspartique 1.029 g 0%
Cystéine 0.029 g 0%
Acide glutamique 1.662 g 0%
Glycine 0.37 g 0%
Histidine 0.218 g 0%
Isoleucine 0.429 g 0%
Leucine 0.704 g 0%
Lysine 0.446 g 0%
Méthionine 0.107 g 0%
Phénylalanine 0.422 g 0%
Proline 0.548 g 0%
Sérine 0.513 g 0%
Thréonine 0.396 g 0%
Tryptophane 0.118 g 0%
Tyrosine 0.354 g 0%
Valine 0.44 g 0%
Minéraux
nutriment Quantité DV
Calcium 249.75 mg 19%
Cuivre 0.24 mg 27%
Fluorure 0 mcg 0%
Fer 2.24 mg 12%
Magnésium 42.33 mg 10%
Manganèse 0.81 mg 35%
Phosphore 116.6 mg 9%
Potassium 194.29 mg 4%
Sélénium 13.18 mcg 24%
Sodium 301.85 mg 13%
Zinc 1.08 mg 10%
autres
nutriment Quantité DV
Eau 72.013 g 0%
Cendres 1.12 g 0%