Your Recipe

GINGER GARLIC VEGGIE TOFU STIR-FRY

Ingrédient Quantité Calories
Broccoli 1453.592g 494kcal
Poivron vert 28g 6kcal
Riz brun à grains moyens cuit 195g 218kcal
Miel 21g 64kcal
Racine de gingembre 6g 5kcal
Ail 6g 9kcal
Eau du robinet 60g 0kcal
Huile végétale 13.8g 122kcal
Poivre noir 0.6g 2kcal
Oignons, oignons de printemps ou oignons verts (y compris les sommets et le bulbe), crus 45g 14kcal
Huile, sésame, salade ou cuisson 14g 124kcal
Sauce soja à base de soja et de blé (shoyu), faible teneur en sodium 80.7g 46kcal
Sel, casher 2g 0kcal
Tofu, extra ferme, préparé avec du nigari 396.9g 329kcal

Recipe Instructions:

Ingredients
1–14 ounce package extra firm tofu
1/3 cup low-sodium soy sauce
1/4 cup water
1 tablespoon rice vinegar
1 tablespoon honey
1 tablespoon sesame oil
2 garlic cloves, minced
1 tablespoon minced fresh ginger
1/2 teaspoon red pepper flakes
1/2 teaspoon kosher salt

1/4 teaspoon black pepper
1 tablespoon vegetable oil
3 scallions, thinly sliced, green and white parts separated
2 bell peppers, diced into 1/2-inch pieces
1–2 heads broccoli (about 1 pound), trimmed and cut into small florets
4 ounces snow peas
1–1/2 cups cooked brown rice

INSTRUCTIONS
Pat the tofu with a paper towel. Wrap with a dry paper towel and place a heavy pan or cutting board on top to remove more liquid. Let stand for 15 minutes. Cut the tofu into 1/2-inch cubes.
For the sauce, in a medium bowl, stir together the soy sauce, water, rice vinegar, honey, sesame oil, garlic, ginger, red pepper flakes, salt and pepper.
Heat the oil in a large nonstick skillet over high heat. Add the tofu and cook until lightly browned, about 1-2 minutes per side. Pour in 1/4 cup sauce and stir around the tofu letting the sauce bubble. Remove the tofu and set aside on a plate.
Sauté the white parts of the scallions for a minute to let them soften. Then add the peppers to the skillet sautéing for 2 minutes. Next add the broccoli and continue cooking for 2 minutes before adding the snow peas. Sauté for 1-2 minutes longer until the vegetables are cooked but still bright and crisp.
Pour in the remaining sauce. Let it simmer for a minute before stirring in the rice and tofu and continue cooking until the rice is warmed and most of the sauce has been absorbed.
Fold in the sliced green scallions before serving.

Valeurs nutritives
Taille des portions 581 g | ml
Quantité par portion 358
1499
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 14g 18%
Gras saturés 2.1g 11%
Sodium 1050mg 46%
Total des glucides 44g 16%
Fibres alimentaires 12g 43%
Sucre 12g
Protéine 23g 47%
Vitamine D 0mcg 0%
Calcium 475mg 37%
Fer 5.5mg 30%
Potassium 1447mg 31%
* 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 119.579 mcg 13%
Thiamine [B1] 0.377 mg 31%
Riboflavine [B2] 0.542 mg 42%
Niacine [B3] 3.562 mg 22%
Acide pantothénique [B5] 3.23 mg 65%
Vitamine B6 0.868 mg 51%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 256.938 mcg 0%
Vitamine C 332.463 mg 369%
Vitamine D 0 mcg 0%
Vitamine E 3.474 mg 23%
Vitamine K 400.612 mcg 334%
Bétaïne 7.897 mg 0%
Choline 109.956 mg 20%
Carbohydrates
nutriment Quantité DV
Total des glucides 44.2 g 16%
Sugars 11.8 g 24%
Fibres alimentaires 12 g 43%
Carbohydrate 41.1 g 0%
Glucides nets 32.5g
acides aminés
nutriment Quantité DV
Alanine 1.033 g 0%
Arginine 1.691 g 0%
Acide aspartique 2.593 g 0%
Cystéine 0.15 g 0%
Acide glutamique 4.497 g 0%
Glycine 0.882 g 0%
Histidine 0.531 g 0%
Isoleucine 0.919 g 0%
Leucine 1.502 g 0%
Lysine 1.127 g 0%
Méthionine 0.308 g 0%
Phénylalanine 1.047 g 0%
Proline 1.219 g 0%
Sérine 1.194 g 0%
Thréonine 0.901 g 0%
Tryptophane 0.273 g 0%
Tyrosine 0.653 g 0%
Valine 1.125 g 0%
Minéraux
nutriment Quantité DV
Calcium 474.72 mg 37%
Cuivre 0.42 mg 47%
Fluorure 11.24 mcg 0%
Fer 5.47 mg 30%
Magnésium 150.89 mg 36%
Manganèse 2.24 mg 97%
Phosphore 429.82 mg 34%
Potassium 1447.12 mg 31%
Sélénium 22.43 mcg 41%
Sodium 1050.24 mg 46%
Zinc 3.1 mg 28%
autres
nutriment Quantité DV
Eau 491.536 g 0%
Cendres 6.666 g 0%