Bok Choy with Pan-Fried Tofu and Peanuts

13 15 358
Ingredients Minutes Calories
Prep Cook Servings
10 min 5 min 2
Bok Choy with Pan-Fried Tofu and Peanuts
Health Highlights

Ingredients


1/2 head(s) Bok choy (cut into thin strips)
2 medium Carrots (sliced)
3 stalk(s) Green onion (diced)
200 gm Tofu, silken, firm (smoked variety, if available)
2 tbsp Peanut oil (for dressing)
2 tbsp Lime juice (fresh) (for dressing)
2 tbsp Soy sauce (half, discard seeds, and dice; to taste, for dressing)
1 1/4 tsp Ginger, ground (cut into thin strips)
1 1/4 tsp Lemon peel (zest) (grated, for dressing)
1/2 tsp packed Brown sugar (smoked variety, if available)
2 pepper(s) Red chili pepper (also chile or chilli) (diced)
1 tbsp Peanut oil
1 tbsp Cilantro (coriander) (finely chopped fresh leaves, for garnish)

Instructions


  1. Distribute bok choy, carrots, and green onions among serving plates.
  2. Cut tofu into small cubes.
  3. To make the dressing, whisk the peanut oil, lime juice, soy sauce, ground ginger, lemon peel, and sugar in a bowl until combined. Stir in chilies. 
  4. Heat remaining peanut oil in a non-stick frying pan over medium heat.
  5. Add tofu and fry until golden brown on all sides.
  6. Add peanuts and cook briefly, stirring. 
  7. Add tofu and peanuts to the salad and drizzle with dressing. 
  8. Sprinkle with cilantro and Serve.

Notes:

Nutritional Highlights:

Tofu is an important source of plant-based protein and is an excellent source of iron and calcium. 


Nutrition Facts

Per Portion

Calories 358
Calories from fat 221
Calories from saturated fat 37
Total Fat 24.6 g
Saturated Fat 4.1 g
Trans Fat 0.0 g
Polyunsaturated Fat 6.0 g
Monounsaturated Fat 12.3 g
Cholesterol 0.4 mg
Sodium 1484 mg
Potassium 1222 mg
Total Carbohydrate 23.7 g
Dietary Fiber 5.7 g
Sugars 11.3 g
Protein 13.5 g

Dietary servings

Per Portion


Fruit 0.1
Meat Alternative 0.7
Vegetables 7.6

Energy sources


Pygal23%438.5716147281317129.65913646010462%357.67623358315115279.862900922405315%339.978313818816116.9082133946544523%62%15%CarbohydratesFatProtein

Meal Type(s)

Main
Salad




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