Pikantni stir-fry s tofuom i brokulom s preprženim sezamom
Recept za uravnoteženu večeru s jasnim koracima pripreme i praktičnim nutritivnim vrijednostima.
Makronutrijenti po porciji
Procijenjeni kalorijski doprinos proteina, ugljikohidrata i masti.
Sastojci
Ekstra čvrsti tofu, prešan i narezan na kockice200g
Cvjetići brokule150g
Češnjak, mljeveni2 češnja češnjaka
Đumbir, nariban1 čžl
Tamari (Gluten-free Soy Sauce)2 žlice
Sesame Oil1 čžl
Ljuta crvena paprika1/2 žličice (ili po ukusu)
Toasted Sesame Seeds1 čžl
Metoda
- 1
Heat 1/2 tsp of sesame oil in a non-stick skillet or wok over medium-high heat.
- 2
Add the cubed tofu and cook until golden brown and slightly crispy on all sides, about 5-7 minutes. Remove from skillet and set aside.
- 3
Add the remaining 1/2 tsp of sesame oil to the skillet. Add broccoli florets and stir-fry for 3-4 minutes until tender-crisp.
- 4
Add minced garlic and grated ginger to the skillet and stir-fry for 30 seconds until fragrant.
- 5
Return the tofu to the skillet. Add tamari and red pepper flakes. Toss to coat everything evenly.
- 6
Cook for another 1-2 minutes until heated through.
- 7
Poslužite odmah, posuto preprženim sezamovim sjemenkama.
Prehrambene vrijednosti po porciji
Nutritivne vrijednosti na 100 g
Referentne vrijednosti za glavne sastojke korištene u ovom receptu.
| Sastojak | kcal | Protein | Ugljikohidrati | Masti |
|---|---|---|---|---|
| Ekstra čvrsti tofu | 76 | 8 g | 1.9 g | 4.8 g |
| Cvjetići brokule | 34 | 2.8 g | 6.6 g | 0.4 g |
| Češnjak | 149 | 6.4 g | 33.1 g | 0.5 g |
| Đumbir | 80 | 1.8 g | 17.9 g | 0.8 g |
| Tamari | 50 | 10 g | 2 g | 0 g |
| Sesame Oil | 884 | 0 g | 0 g | 100 g |
| Ljuta crvena paprika | 282 | 14.1 g | 54.3 g | 12.7 g |
| Toasted Sesame Seeds | 573 | 17.7 g | 23.3 g | 49.7 g |