Your Recipe

Tofu Steak

Ingrédient Quantité Calories
Tofu 400g 464kcal
Ail 4g 6kcal
Huile d'olive 15g 133kcal
Paprika 1g 3kcal
Sauce soja à base de soja et de blé (shoyu), faible teneur en sodium 30g 17kcal

Recipe Tags:

OMAD

Recipe Tags:

Steak

Recipe Instructions:

Ingredients:
1 block firm tofu, sliced into steaks: Approximately 400 grams
2 tablespoons soy sauce: 30 grams
1 tablespoon olive oil: 15 grams
1 garlic clove, minced: Approximately 3-5 grams
1/2 teaspoon smoked paprika: Approximately 1 gram
Salt and pepper to taste
Fresh herbs for garnish (optional)
Instructions:
Prepare the Marinade:

In a shallow dish, mix soy sauce, olive oil, minced garlic, smoked paprika, salt, and pepper until well combined.
Marinate the Tofu Steaks:

Place the tofu steaks in the marinade, ensuring they are well coated.
Let them marinate for 15-20 minutes to absorb the flavors.
Cook the Tofu Steaks:

Heat a grill pan or skillet over medium-high heat.
Remove the tofu steaks from the marinade (reserve the marinade) and cook for 3-4 minutes per side, or until they are golden brown and heated through.
Serve:

Serve the tofu steaks hot.
Garnish with fresh herbs if desired.
Enjoy as your OMAD meal.

Valeurs nutritives
Taille des portions 150 g | ml
Quantité par portion 207
868
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 16g 20%
Gras saturés 2.2g 11%
Sodium 4191mg 182%
Total des glucides 8g 3%
Fibres alimentaires 0.2g 1%
Sucre 0.1g
Protéine 12g 24%
Vitamine D 0mcg 0%
Calcium 1645mg 127%
Fer 2.9mg 16%
Potassium 148mg 3%
* 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 8.21 mcg 1%
Thiamine [B1] 0.217 mg 18%
Riboflavine [B2] 0.164 mg 13%
Niacine [B3] 0.662 mg 4%
Acide pantothénique [B5] 0.235 mg 5%
Vitamine B6 0.161 mg 9%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 43.27 mcg 0%
Vitamine C 0.686 mg 1%
Vitamine D 0 mcg 0%
Vitamine E 0.859 mg 6%
Vitamine K 3.3 mcg 3%
Bétaïne 3.889 mg 0%
Choline 3.576 mg 1%
Carbohydrates
nutriment Quantité DV
Total des glucides 8 g 3%
Sugars 0.1 g 0%
Fibres alimentaires 0.2 g 1%
Carbohydrate 7.5 g 0%
Glucides nets 7.9g
acides aminés
nutriment Quantité DV
Alanine 0.6 g 0%
Arginine 1.004 g 0%
Acide aspartique 1.464 g 0%
Cystéine 0.04 g 0%
Acide glutamique 2.45 g 0%
Glycine 0.544 g 0%
Histidine 0.315 g 0%
Isoleucine 0.63 g 0%
Leucine 1.025 g 0%
Lysine 0.648 g 0%
Méthionine 0.156 g 0%
Phénylalanine 0.613 g 0%
Proline 0.815 g 0%
Sérine 0.751 g 0%
Thréonine 0.582 g 0%
Tryptophane 0.162 g 0%
Tyrosine 0.494 g 0%
Valine 0.648 g 0%
Minéraux
nutriment Quantité DV
Calcium 1644.89 mg 127%
Cuivre 0.52 mg 58%
Fluorure 0 mcg 0%
Fer 2.9 mg 16%
Magnésium 85.16 mg 20%
Manganèse 1.69 mg 74%
Phosphore 117.02 mg 9%
Potassium 148.2 mg 3%
Sélénium 23.33 mcg 42%
Sodium 4191.02 mg 182%
Zinc 2.19 mg 20%
autres
nutriment Quantité DV
Eau 101.662 g 0%
Cendres 12.638 g 0%