Cantonese Steamed Tofu

Vegetarian
Vegan
Dairy Free
Very Healthy
Health score
66%
Cantonese Steamed Tofu
45 min.
4
404kcal

Suggestions

Ingredients

  • cups broccoli florets rinsed
  • teaspoons firmly brown sugar packed
  • 0.3 tablespoon chili flakes hot
  • tablespoon cooking sherry dry
  • tablespoon fermented black beans salted rinsed chopped
  • tablespoon ginger fresh minced
  • large clove garlic minced
  • tablespoons soya sauce reduced-sodium
  • 14 ounces regular tofu low-fat firm
  • 0.5 cup vegetable broth 
  • 1.5 cups rice long-grain white

Equipment

  • bowl
  • frying pan
  • aluminum foil
  • wok

Directions

  1. In a 3- to 4-quart pan over high heat, bring rice and 3 cups water to a boil. Reduce heat and simmer, covered, until rice is tender to bite, about 20 minutes.
  2. Meanwhile, in an 8- to 10-quart pan or a 14-inch wok, set a rack over at least 1 inch boiling water. Choose a shallow, rimmed pan about 8 inches wide that fits on the rack and can be lifted out (fashion a string harness, if needed).
  3. In the shallow pan, combine vegetable broth, sherry, soy sauce, black beans, ginger, garlic, brown sugar, and chili flakes.
  4. Drain tofu on towels and cut into 1/2- by 1 1/2-inch pieces. Turn tofu over in seasonings in pan.
  5. Cover pan with foil and set tofu pan on rack; cover larger pan. Steam on high heat until tofu is hot, about 10 minutes. Protecting hands, lift out tofu pan and rack. Keep tofu warm.
  6. Add enough water to pan to make 1 inch deep and bring to a boil.
  7. Add broccoli, cover, and boil until just tender when pierced, 2 to 4 minutes.
  8. Drain.
  9. Serve rice in bowls with tofu and juice, and broccoli.
  10. Add soy to taste.

Nutrition Facts

Calories404kcal
Protein18.66%
Fat12.78%
Carbs68.56%

Properties

Glycemic Index
53.3
Glycemic Load
35.37
Inflammation Score
-8
Nutrition Score
21.833043388698%

Flavonoids

Catechin
0.03mg
Epicatechin
0.02mg
Hesperetin
0.01mg
Naringenin
0.01mg
Luteolin
0.91mg
Kaempferol
8.92mg
Myricetin
0.08mg
Quercetin
3.72mg

Nutrients percent of daily need

Calories:404.37kcal
20.22%
Fat:5.76g
8.86%
Saturated Fat:0.82g
5.12%
Carbohydrates:69.49g
23.16%
Net Carbohydrates:64.21g
23.35%
Sugar:4.78g
5.31%
Cholesterol:0mg
0%
Sodium:459.93mg
20%
Alcohol:0.39g
100%
Alcohol %:0.15%
100%
Protein:18.91g
37.82%
Vitamin C:101.79mg
123.38%
Vitamin K:116.65µg
111.1%
Manganese:1.06mg
52.92%
Fiber:5.28g
21.14%
Calcium:205.35mg
20.54%
Folate:81.14µg
20.29%
Selenium:13.61µg
19.44%
Vitamin A:919.55IU
18.39%
Vitamin B6:0.35mg
17.55%
Phosphorus:172.13mg
17.21%
Iron:2.86mg
15.88%
Potassium:492.73mg
14.08%
Vitamin B5:1.4mg
13.98%
Magnesium:48.99mg
12.25%
Vitamin B2:0.19mg
11.35%
Copper:0.22mg
11.23%
Vitamin B3:2.01mg
10.05%
Vitamin B1:0.14mg
9.06%
Zinc:1.33mg
8.85%
Vitamin E:1.19mg
7.95%
Source:My Recipes