Your Recipe

Buttermilk Fried Tofu with Smoky Collard Greens

Ingrédient Quantité Calories
Babeurre entier 225g 140kcal
Feuilles de chou vert 4.54g 1kcal
Sel de table 4.2675g 0kcal
Poudre d'ail 0.789g 3kcal
Poudre d'oignon 0.986g 3kcal
Paprika 1.15g 3kcal
Poivre de cayenne 0.45g 1kcal
Vinaigre de cidre 14.4g 3kcal
Chapelure de pain 119g 470kcal
Huile de colza (huile de colza) 80.63g 713kcal
Tofu, extra ferme, préparé avec du nigari 453.59g 376kcal

Recipe Tags:

Flexitarian Diet

Recipe Tags:

Food

Recipe Instructions:

Ingredients
6 tablespoons grapeseed oil or canola oil, divided

1 (1 pound) package chopped collards

½ cup water

1 tablespoon cider vinegar

½ teaspoon smoked paprika

¾ teaspoon salt, divided

1 (14 to 16 ounce) package extra-firm tofu, drained

1 cup buttermilk

½ teaspoon garlic powder

½ teaspoon onion powder

¼ teaspoon cayenne pepper

1 cup whole-wheat panko

Hot (spicy) honey for serving

Directions
Heat 1 tablespoon oil in a large pot over medium heat. Add collards and water; cover and cook, stirring occasionally, until soft and wilted, about 8 minutes. Remove from heat and stir in vinegar, paprika and 1/2 teaspoon salt. Cover to keep warm.

Meanwhile, cut tofu crosswise into 8 equal pieces. Blot with paper towels to remove excess water. Whisk buttermilk, garlic powder, onion powder and cayenne in a 7-by-11-inch baking dish. Add the tofu and turn to coat. Let stand, turning once, for 5 minutes.

Place panko on a plate. Dredge the tofu in the panko, coating both sides.

Heat 3 tablespoons oil in a large nonstick skillet over medium-high heat. Add the tofu and cook until brown and crispy on one side, 4 to 5 minutes. Turn the tofu over and drizzle in the remaining 2 tablespoons oil. Cook until browned on the other side, about 4 minutes more.

Sprinkle the tofu with the remaining 1/4 teaspoon salt and serve with the collards and hot honey, if desired.

Valeurs nutritives
Taille des portions 226 g | ml
Quantité par portion 428
1793
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 30g 38%
Gras saturés 4g 20%
Sodium 696mg 30%
Total des glucides 26g 10%
Fibres alimentaires 2.7g 10%
Sucre 5.5g
Protéine 17g 34%
Vitamine D 0.7mcg 4%
Calcium 444mg 34%
Fer 3.9mg 22%
Potassium 300mg 6%
* 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 38.709 mcg 4%
Thiamine [B1] 0.372 mg 31%
Riboflavine [B2] 0.581 mg 45%
Niacine [B3] 2.347 mg 15%
Acide pantothénique [B5] 1.349 mg 27%
Vitamine B6 0.166 mg 10%
Cobalamine [B12] 0.363 mcg 0%
Floate [B9] 63.783 mcg 0%
Vitamine C 0.549 mg 1%
Vitamine D 0.731 mcg 4%
Vitamine E 3.747 mg 25%
Vitamine K 25.299 mcg 21%
Bétaïne 0.038 mg 0%
Choline 50.716 mg 9%
Carbohydrates
nutriment Quantité DV
Total des glucides 26.1 g 10%
Sugars 5.5 g 11%
Fibres alimentaires 2.7 g 10%
Carbohydrate 3.4 g 0%
Glucides nets 20.6g
acides aminés
nutriment Quantité DV
Alanine 0.716 g 0%
Arginine 1.127 g 0%
Acide aspartique 1.732 g 0%
Cystéine 0.133 g 0%
Acide glutamique 3.807 g 0%
Glycine 0.666 g 0%
Histidine 0.427 g 0%
Isoleucine 0.815 g 0%
Leucine 1.376 g 0%
Lysine 0.864 g 0%
Méthionine 0.256 g 0%
Phénylalanine 0.839 g 0%
Proline 1.307 g 0%
Sérine 0.974 g 0%
Thréonine 0.721 g 0%
Tryptophane 0.225 g 0%
Tyrosine 0.672 g 0%
Valine 0.872 g 0%
Minéraux
nutriment Quantité DV
Calcium 443.98 mg 34%
Cuivre 0.33 mg 36%
Fluorure 0.02 mcg 0%
Fer 3.87 mg 22%
Magnésium 59.72 mg 14%
Manganèse 1.06 mg 46%
Phosphore 226.19 mg 18%
Potassium 300.4 mg 6%
Sélénium 24.45 mcg 44%
Sodium 695.77 mg 30%
Zinc 1.89 mg 17%
autres
nutriment Quantité DV
Eau 149.175 g 0%
Cendres 3.82 g 0%