Sesame Smoked Tofu Stir-Fry with Sweet Potato and Broccoli
20 min 1 serving 637 kcal · 42.6 g proteinLevel: Beginner
The nutritionist's note
637 kcal and 43 g of protein, 32 g of which come from the smoked tofu. 11 g of fibre and 6.6 mg of non-heme iron, with the broccoli as the vitamin C source in the same dish. 0 µg of B12: no fortified ingredient here.
Ingredients
1 serving
- smoked tofu200 g
- sweet potato200 g
- broccoli150 g
- soy sauce15 ml
- olive oil6 g
- sesame seeds10 g
- garlic6 g
Method
- 1
Cut the sweet potato (200 g) into 2 cm cubes and steam them for 12 minutes, until a blade goes through.
- 2
Cut the smoked tofu (200 g) into 2 cm cubes and pat them dry with kitchen paper.
- 3
Heat 6 g of olive oil in a large pan and lay the tofu cubes in without touching them for 4 minutes, until one side is golden.
- 4
Turn them, add the chopped garlic (6 g) and carry on for 3 minutes.
- 5
Add the broccoli florets (150 g) and 3 spoonfuls of water, cover and leave for 4 minutes: the steam cooks it without browning it.
- 6
Add the sweet potato and the soy sauce (15 ml), and toss for 2 minutes over high heat.
- 7
Scatter with the sesame seeds (10 g) and serve straight away.
Nutrition facts
per serving
| Energy | 637 kcal |
|---|---|
| Protein | 42.6 g |
| Carbohydrates | 51.5 g |
| Fat | 29 g |
| Fibre | 12.8 g |
| Iron | 7.9 mg |
| Vitamin B12 | 0 µg |
Potential allergens
- soy
- gluten
- sesame
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