Pikantni tofu i brokula iz woka s prženim sezamovim sjemenkama
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 tofu200g
Broccoli Florets250g
Tamari (Gluten-Free Soy Sauce)2 žlice
Fresh Ginger1 tsp, grated
Češnjak2 cloves, minced
Ljuta crvena paprika1/2 žličice (ili po ukusu)
Sjemenke sezama1 tsp, toasted
Avocado Oil1 čžl
Metoda
- 1
Press tofu to remove excess water, then cut into 1-inch cubes.
- 2
Steam broccoli florets until tender-crisp (about 5-7 minutes).
- 3
Heat avocado oil in a non-stick skillet or wok over medium-high heat.
- 4
Add tofu and cook until golden brown on all sides, about 5-7 minutes.
- 5
Add grated ginger, minced garlic, and red pepper flakes to the skillet. Stir-fry for 30 seconds until fragrant.
- 6
Add steamed broccoli and tamari to the skillet. Toss to coat everything evenly and cook for another 1-2 minutes.
- 7
Serve immediately, sprinkled with toasted sesame seeds.
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 | 2 g | 5 g |
| Broccoli Florets | 34 | 3 g | 6 g | 0.4 g |
| Tamari (Gluten-Free Soy Sauce) | 50 | 10 g | 5 g | 0 g |
| Fresh Ginger | 80 | 1.8 g | 18 g | 0.7 g |
| Češnjak | 149 | 6.4 g | 33 g | 0.5 g |
| Ljuta crvena paprika | 282 | 14 g | 54 g | 13 g |
| Sjemenke sezama | 573 | 18 g | 23 g | 50 g |
| Avocado Oil | 884 | 0 g | 0 g | 100 g |
