Photo: Sherman Kwan
Estimated Nutrition (whole recipe, rough)
530
Calories
13g
Protein
33g
Fat
52g
Carbs
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Vegetable | 1 tbsp (14g) | 120 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Apple | 1 medium (182g) | 95 |
| Tofu | 100g firm | 76 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Soy Sauce | 1 tbsp (15ml) | 9 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 block firm tofu
- Mixture of preferred vegetables (suggested combination: onion , green pepper , tomato )
- ½ ea . apple
- Soy sauce
- Olive oil
- Preferred seasonings (suggested seasonings: pepper , hot sauce , salt )
Directions
1
Slice tofu into manageable slices (no more than ¼ inch thick).
2
Slice all vegetables and apple.
3
Simmer tofu and vegetable in a light mixture of olive oil and soy sauce on medium high heat.
4
Cook until tofu is golden brown and vegetables have thoroughly soaked up juices.
5
Serve with a side of rice or couscous and season.
Recipe sourced from
wikibooks