Ginger-Scented Corn and Asparagus Stir-Fry

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
31%
Ginger-Scented Corn and Asparagus Stir-Fry
30 min.
4
608kcal

Suggestions

Ingredients

  • ounces asparagus steamed cut into 1-inch pieces ( 2 cups)
  • cup bell pepper red
  • tablespoons canola oil divided
  • 0.3 teaspoon pepper red crushed
  • 10 ounce tofu drained cut into 3/4-inch cubes
  • 0.7 cup ears corn fresh
  • tablespoon ginger fresh grated peeled
  •  garlic clove minced
  • 0.3 cup spring onion thinly sliced
  • tablespoons soy sauce 
  • 0.8 cup onion vertically sliced
  • tablespoons rice vinegar 
  • cups short grain rice hot cooked
  • 0.3 cup vegetable stock organic

Equipment

  • frying pan
  • paper towels
  • slotted spoon

Directions

  1. Heat 2 tablespoons oil in a large cast-iron skillet over medium-high heat; swirl to coat.
  2. Add tofu; saut for 10 minutes or until golden brown, stirring frequently.
  3. Remove tofu from pan with a slotted spoon; wipe pan dry with a paper towel.
  4. Heat remaining 2 tablespoons oil in pan; swirl to coat.
  5. Add corn and next 4 ingredients (through bell pepper); stir-fry 5 minutes.
  6. Add reserved tofu, asparagus, and next 4 ingredients (through crushed red pepper). Stir-fry 1 minute or until asparagus and tofu are heated. Divide the rice evenly among 4 plates. Spoon about 1 cup corn mixture over rice, and top evenly with 1 tablespoon green onions.

Nutrition Facts

Calories608kcal
Protein10.74%
Fat27.03%
Carbs62.23%

Properties

Glycemic Index
90
Glycemic Load
64.6
Inflammation Score
-9
Nutrition Score
26.244348069896%

Flavonoids

Luteolin
0.23mg
Isorhamnetin
3.93mg
Kaempferol
0.89mg
Myricetin
0.06mg
Quercetin
12.84mg

Nutrients percent of daily need

Calories:607.94kcal
30.4%
Fat:18.24g
28.06%
Saturated Fat:1.67g
10.43%
Carbohydrates:94.46g
31.49%
Net Carbohydrates:88.07g
32.02%
Sugar:5.75g
6.38%
Cholesterol:0mg
0%
Sodium:361.78mg
15.73%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.31g
32.62%
Folate:293.94µg
73.48%
Vitamin C:56.12mg
68.03%
Manganese:1.33mg
66.54%
Vitamin B1:0.71mg
47.37%
Vitamin K:42.81µg
40.77%
Iron:6.63mg
36.81%
Vitamin A:1664.5IU
33.29%
Vitamin B3:5.53mg
27.64%
Fiber:6.4g
25.58%
Vitamin E:3.66mg
24.43%
Selenium:17.01µg
24.3%
Vitamin B6:0.44mg
21.79%
Phosphorus:178.64mg
17.86%
Vitamin B5:1.78mg
17.85%
Copper:0.35mg
17.27%
Magnesium:53.94mg
13.49%
Calcium:125.53mg
12.55%
Potassium:416.93mg
11.91%
Zinc:1.72mg
11.47%
Vitamin B2:0.19mg
11.19%
Source:My Recipes