Your Recipe

Tofu Stir Fry

Ingrédient Quantité Calories
Graines de sésame 18g 103kcal
Racine de gingembre 6g 5kcal
Ail 9g 13kcal
Oignons, oignons de printemps ou oignons verts (y compris les sommets et le bulbe), crus 720g 230kcal
Huile, sésame, salade ou cuisson 9.1g 80kcal
Sauce soja à base de soja et de blé (shoyu), faible teneur en sodium 49.8g 28kcal
Huile de colza (huile de colza) 14g 124kcal
Épinards, bébé 37.6g 8kcal
Tofu, extra ferme, préparé avec du nigari 794g 659kcal

Recipe Tags:

Blood Type Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients

1x
2x
3x

2 (14-ounce) packages extra-firm tofu do not use firm, silken or anything other than extra-firm
1 tablespoon canola oil or grapeseed oil*
3 tablespoons low-sodium soy sauce divided, plus additional to taste
3 large garlic cloves minced (about 1 heaping tablespoon)
1 small bunch green onions finely chopped, divided
1 tablespoon minced fresh ginger
1–2 teaspoons fresh chili paste (sambal oelek) or 1/4–1/2 teaspoon red pepper flakes (we like a bit of a kick, so I use the full 2 teaspoons chili paste)
10 ounces baby spinach**
2 tablespoons toasted sesame seeds
2 teaspoons sesame oil
Instructions

Drain the tofu. Wrap each block in a double layer of paper towels and pat dry, pressing down on the tofu lightly to squeeze out excess moisture. Cut the tofu into 3/4-inch cubes.
In a large nonstick skillet or wok, heat the canola oil over medium-high heat. Once the oil is hot but not smoking, add the tofu (be careful, as the oil will splatter a little bit) and drizzle with 1 tablespoon soy sauce. Sauté, stirring every minute or so until the tofu is nicely colored on all sides and the moisture has cooked off, about 8 to 10 minutes. Don’t feel that you need to stir constantly. Sitting for a while on one side is what will allow the tofu to brown. Add the garlic, roughly two-thirds of the green onion, ginger, chili paste, and the remaining 2 tablespoons soy sauce. Stir and cook until fragrant, about 1 minute.
Add several large handfuls of spinach, stirring as you go so that it wilts and you can fit more in the pan. Once the first addition has wilted, continue to add and wilt the spinach by handfuls, until all of the spinach is added. It will seem like a ridiculous amount at first but will cook down considerably. Stir in the sesame seeds. Stir in the sesame oil. Remove from the heat. Sprinkle the reserved green onions over the top. Serve hot, with brown rice, noodles, or whatever you like, along with a few dashes of additional soy sauce and chili paste or flakes to taste.

Valeurs nutritives
Taille des portions 414 g | ml
Quantité par portion 313
1309
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 19g 24%
Gras saturés 2.8g 14%
Sodium 496mg 22%
Total des glucides 18g 7%
Fibres alimentaires 7.5g 27%
Sucre 5.7g
Protéine 25g 51%
Vitamine D 0mcg 0%
Calcium 748mg 58%
Fer 7.7mg 43%
Potassium 890mg 19%
* 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 116.602 mcg 13%
Thiamine [B1] 0.247 mg 21%
Riboflavine [B2] 0.301 mg 23%
Niacine [B3] 1.847 mg 12%
Acide pantothénique [B5] 1.882 mg 38%
Vitamine B6 0.379 mg 22%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 154.045 mcg 0%
Vitamine C 37.108 mg 41%
Vitamine D 0 mcg 0%
Vitamine E 1.722 mg 11%
Vitamine K 381.003 mcg 318%
Bétaïne 4.806 mg 0%
Choline 81.717 mg 15%
Carbohydrates
nutriment Quantité DV
Total des glucides 18.5 g 7%
Sugars 5.7 g 11%
Fibres alimentaires 7.5 g 27%
Carbohydrate 2.1 g 0%
Glucides nets 12.7g
acides aminés
nutriment Quantité DV
Alanine 1.16 g 0%
Arginine 2.001 g 0%
Acide aspartique 2.783 g 0%
Cystéine 0.083 g 0%
Acide glutamique 4.858 g 0%
Glycine 1.104 g 0%
Histidine 0.599 g 0%
Isoleucine 1.202 g 0%
Leucine 1.935 g 0%
Lysine 1.251 g 0%
Méthionine 0.318 g 0%
Phénylalanine 1.152 g 0%
Proline 1.574 g 0%
Sérine 1.419 g 0%
Thréonine 1.113 g 0%
Tryptophane 0.323 g 0%
Tyrosine 0.946 g 0%
Valine 1.25 g 0%
Minéraux
nutriment Quantité DV
Calcium 747.68 mg 58%
Cuivre 0.75 mg 83%
Fluorure 0 mcg 0%
Fer 7.7 mg 43%
Magnésium 139.81 mg 33%
Manganèse 1.93 mg 84%
Phosphore 343.53 mg 27%
Potassium 889.69 mg 19%
Sélénium 29.06 mcg 53%
Sodium 496.2 mg 22%
Zinc 3.35 mg 30%
autres
nutriment Quantité DV
Eau 345.765 g 0%
Cendres 5.63 g 0%