Your Recipe

Tofu Stir Fry

Składnik Ilość Kalorie
Nasiona sezamu 18g 103kcal
Korzeń imbiru 6g 5kcal
Czosnek 9g 13kcal
Onions, spring or scallions (includes tops and bulb), raw 720g 230kcal
Olej, sezamowy, sałatkowy lub do gotowania 9.1g 80kcal
Sos sojowy z soi i pszenicy (shoyu), niskosodowy 49.8g 28kcal
Olej rzepakowy (olej Canola) 14g 124kcal
Szpinak, baby 37.6g 8kcal
Tofu, extra twarde, przygotowane z 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.

dane odżywcze
Wielkość porcji 414 g | ml
Ilość na porcję 313
1309
kcal
kilojoules
% Dziennej Wartości *
Tłuszcz całkowity 19g 24%
Tłuszcz nasycony 2.8g 14%
Sód 496mg 22%
Węglowodany ogółem 18g 7%
Błonnik 7.5g 27%
Cukier 5.7g
Białko 25g 51%
Witamina D 0mcg 0%
Wapń 748mg 58%
Żelazo 7.7mg 43%
Potas 890mg 19%
* % Daily Value (DV) mówi, ile składnik odżywczy w porcji żywności przyczynia się do codziennej diety. 2000 kalorii dziennie jest używane do ogólnych porad żywieniowych.
Witamina
składnik odżywczy Ilość DV
Witamina A 116.602 mcg 13%
Tiamina [B1] 0.247 mg 21%
Ryboflawina [B2] 0.301 mg 23%
Niacyna [B3] 1.847 mg 12%
Kwas pantotenowy [B5] 1.882 mg 38%
Witamina B6 0.379 mg 22%
Kobalamina [B12] 0 mcg 0%
Kwas foliowy [B9] 154.045 mcg 0%
Witamina C 37.108 mg 41%
Witamina D 0 mcg 0%
Witamina E 1.722 mg 11%
Witamina K 381.003 mcg 318%
Betaina 4.806 mg 0%
Cholina 81.717 mg 15%
Carbohydrates
składnik odżywczy Ilość DV
Węglowodany ogółem 18.5 g 7%
Sugars 5.7 g 11%
Błonnik 7.5 g 27%
Carbohydrate 2.1 g 0%
Węglowodany netto 12.7g
Aminokwasy
składnik odżywczy Ilość DV
Alanine 1.16 g 0%
Arginina 2.001 g 0%
kwas asparaginowy 2.783 g 0%
Cysteina 0.083 g 0%
Kwas glutaminowy 4.858 g 0%
Glicyna 1.104 g 0%
Histydyna 0.599 g 0%
Izoleucyna 1.202 g 0%
Leucyna 1.935 g 0%
Lizyna 1.251 g 0%
Metionina 0.318 g 0%
Alanina 1.152 g 0%
Prolina 1.574 g 0%
Seryna 1.419 g 0%
Treonina 1.113 g 0%
Tryptofan 0.323 g 0%
Tyrozyna 0.946 g 0%
Walina 1.25 g 0%
Minerały
składnik odżywczy Ilość DV
Wapń 747.68 mg 58%
Miedź 0.75 mg 83%
Fluor 0 mcg 0%
Żelazo 7.7 mg 43%
Magnez 139.81 mg 33%
Mangan 1.93 mg 84%
Fosfor 343.53 mg 27%
Potas 889.69 mg 19%
Selen 29.06 mcg 53%
Sód 496.2 mg 22%
Cynk 3.35 mg 30%
inne
składnik odżywczy Ilość DV
Woda 345.765 g 0%
Popiół 5.63 g 0%