Your Recipe

Chipotle-Orange Broccoli & Tofu

Ingrédient Quantité Calories
Jus d'orange 248g 112kcal
Broccoli 546g 186kcal
Feuilles de coriandre fraiches 8g 2kcal
Sel de mer 3g 0kcal
Huile de colza (huile de colza) 42g 371kcal
Tofu, extra ferme, préparé avec du nigari 396.9g 329kcal

Recipe Tags:

Food

Recipe Instructions:

Ingredients
1 14-ounce package extra-firm water-packed tofu

½ teaspoon salt, divided

3 tablespoons canola oil, divided

6 cups broccoli florets

1 cup orange juice

1 tablespoon minced chipotle in adobo (see Tip), seeded if desired

½ cup chopped fresh cilantro

Directions
Drain tofu and pat dry; cut into 1/2- to 3/4-inch cubes. Sprinkle tofu on all sides with 1/4 teaspoon salt. Heat 2 tablespoons oil in a large nonstick skillet over medium-high heat. Add tofu and cook in a single layer, stirring every couple of minutes, until golden brown, 7 to 9 minutes total. Transfer to a plate.

Add the remaining 1 tablespoon oil and broccoli to the pan and sprinkle with the remaining 1/4 teaspoon salt; cook, stirring, until the broccoli is bright green, about 1 minute. Add orange juice and chipotle and cook, stirring frequently, until the broccoli is just tender, 2 to 3 minutes more.

Return the tofu to the pan. Cook, gently stirring, until the tofu is heated through, 1 to 2 minutes. Remove from the heat and stir in cilantro.

Valeurs nutritives
Taille des portions 311 g | ml
Quantité par portion 250
1046
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 16g 21%
Gras saturés 1.8g 9%
Sodium 345mg 15%
Total des glucides 17g 6%
Fibres alimentaires 4.7g 17%
Sucre 8.3g
Protéine 14g 28%
Vitamine D 0mcg 0%
Calcium 352mg 27%
Fer 3.2mg 18%
Potassium 695mg 15%
* 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 55.255 mcg 6%
Thiamine [B1] 0.202 mg 17%
Riboflavine [B2] 0.229 mg 18%
Niacine [B3] 1.382 mg 9%
Acide pantothénique [B5] 1.749 mg 35%
Vitamine B6 0.349 mg 21%
Cobalamine [B12] 0 mcg 0%
Floate [B9] 114.765 mcg 0%
Vitamine C 153.298 mg 170%
Vitamine D 0 mcg 0%
Vitamine E 2.987 mg 20%
Vitamine K 155.211 mcg 129%
Bétaïne 0 mg 0%
Choline 62.8 mg 11%
Carbohydrates
nutriment Quantité DV
Total des glucides 16.8 g 6%
Sugars 8.3 g 17%
Fibres alimentaires 4.7 g 17%
Carbohydrate 15.6 g 0%
Glucides nets 8.5g
acides aminés
nutriment Quantité DV
Alanine 0.595 g 0%
Arginine 1.074 g 0%
Acide aspartique 1.657 g 0%
Cystéine 0.074 g 0%
Acide glutamique 2.645 g 0%
Glycine 0.547 g 0%
Histidine 0.329 g 0%
Isoleucine 0.599 g 0%
Leucine 0.982 g 0%
Lysine 0.696 g 0%
Méthionine 0.175 g 0%
Phénylalanine 0.644 g 0%
Proline 0.799 g 0%
Sérine 0.755 g 0%
Thréonine 0.575 g 0%
Tryptophane 0.18 g 0%
Tyrosine 0.473 g 0%
Valine 0.677 g 0%
Minéraux
nutriment Quantité DV
Calcium 352.2 mg 27%
Cuivre 0.28 mg 31%
Fluorure 0 mcg 0%
Fer 3.18 mg 18%
Magnésium 71.3 mg 17%
Manganèse 0.96 mg 42%
Phosphore 211.74 mg 17%
Potassium 695.42 mg 15%
Sélénium 16.39 mcg 30%
Sodium 345.3 mg 15%
Zinc 1.66 mg 15%
autres
nutriment Quantité DV
Eau 260.147 g 0%
Cendres 2.68 g 0%