Pikantni tofu i brokula wok s edamameom
30 min1 porcija480 kcal
Recept za uravnoteženu večeru s jasnim koracima pripreme i praktičnim nutritivnim vrijednostima.
480kcal
Ravnoteža kalorija
Makronutrijenti po porciji
Procijenjeni kalorijski doprinos proteina, ugljikohidrata i masti.
Protein31 g · 33% kcal
Ugljikohidrati30 g · 32% kcal
Masti15 g · 35% kcal
Sastojci
Extra-firm Tofu, pressed and cubed200g
Broccoli florets150g
Shelled Edamame (frozen or fresh)100g
Češnjak, mljeveni2 češnja češnjaka
Ginger, grated1 čžl
Tamari (gluten-free soy sauce)2 žlice
Sriracha (or other chili sauce, adjust to taste)1 čžl
Sesame oil (for cooking)1 čžl
Metoda
- 1
Heat sesame oil in a wok or large skillet over medium-high heat.
- 2
Add tofu cubes and stir-fry until golden brown on all sides. Remove from skillet and set aside.
- 3
Add broccoli florets to the skillet and stir-fry for 3-4 minutes until tender-crisp.
- 4
Add minced garlic and grated ginger, stir-fry for 30 seconds until fragrant.
- 5
Add shelled edamame and stir-fry for another 2 minutes.
- 6
Return the tofu to the skillet. Add tamari and sriracha, tossing to coat everything evenly.
- 7
Cook for 1-2 minutes more until heated through.
Na prvi pogled
Prehrambene vrijednosti po porciji
Kalorije480kcal
Protein31g
Ugljikohidrati30g
Masti15g
Pojedinosti o sastojku
Nutritivne vrijednosti na 100 g
Referentne vrijednosti za glavne sastojke korištene u ovom receptu.
| Sastojak | kcal | Protein | Ugljikohidrati | Masti |
|---|---|---|---|---|
| Extra-firm Tofu | 76 | 8 g | 2 g | 5 g |
| Broccoli florets | 34 | 3 g | 6 g | 0.4 g |
| Shelled Edamame | 122 | 11 g | 9 g | 5 g |
| Češnjak | 149 | 6.4 g | 33 g | 0.5 g |
| Ginger | 80 | 1.8 g | 18 g | 0.8 g |
| Tamari | 50 | 8 g | 4 g | 0 g |
| Sriracha | 30 | 1 g | 6 g | 0 g |
| Sezamovo ulje | 884 | 0 g | 0 g | 100 g |
