Pan Fried Tofu with Spicy Ginger Soup

Dairy Free
Health score
26%
Pan Fried Tofu with Spicy Ginger Soup
75 min.
4
625kcal

Suggestions

Ingredients

  • cup breadcrumbs 
  • pound broccoli chinese roughly chopped
  • pinch ground pepper 
  •  pepper flakes dried chopped
  • 0.3 cup cilantro leaves chopped
  • 0.5 pound udon noodles cooked
  •  eggs lightly beaten
  • 0.5 tablespoon ginger fresh minced
  • inch ginger fresh cut in half
  •  garlic clove minced
  • bunch spring onion julienned
  • tablespoons oyster sauce 
  • 0.5 teaspoon paprika hot
  • tablespoons vegetable oil; peanut oil preferred 
  • 0.3 cup rice vinegar 
  • servings salt and pepper to taste
  • 0.5 cup roasted peanuts salted
  • tablespoons sesame oil 
  • 0.3 cup soya sauce 
  • pinch sugar 
  • pound tofu firm
  • quart vegetable stock 
  • 0.5 teaspoon frangelico 
  • 0.5 teaspoon frangelico 

Equipment

  • bowl
  • frying pan
  • paper towels
  • sauce pan
  • cutting board

Directions

  1. To prepare the soup, in a saucepan over medium-low heat, combine the vegetable broth, ginger, sugar, rice vinegar, soy sauce, oyster sauce and sambal. Allow to simmer 15 minutes to mingle the flavors.
  2. To prepare the tofu steaks, cut the tofu block lengthwise, then cut in half to make 4 slabs.
  3. Lay several layers of paper towels on a cutting board then place the tofu, side by side, on top. Cover the steaks with more paper towels and press down to drain out some of the water in the curd (making it denser and hold together better when cooked.)
  4. Combine the bread crumbs, cayenne, paprika, salt and pepper. Dip each piece of tofu into the beaten eggs then dredge in the seasoned bread crumbs to coat.
  5. Heat peanut oil in a skillet over medium-high heat. Fry the tofu steaks 4 minutes each side.
  6. Remove to a platter lined with fresh paper towels.
  7. Add sesame oil to the skillet, stir-fry the ginger and garlic with the chili for 2 minutes to build a base flavor.
  8. Add the broccoli and saute 3 minutes until it begins to soften, season with salt and pepper. Divide the udon noodles and spicy broth among 4 bowls.
  9. Add the broccoli then lay a piece of tofu on top.
  10. Garnish with a sprinkle of green onions, cilantro, and peanuts before serving.

Nutrition Facts

Calories625kcal
Protein18.98%
Fat45.81%
Carbs35.21%

Properties

Glycemic Index
125.11
Glycemic Load
12.32
Inflammation Score
-9
Nutrition Score
29.793912918671%

Flavonoids

Luteolin
0.91mg
Kaempferol
8.98mg
Myricetin
0.09mg
Quercetin
4.89mg

Nutrients percent of daily need

Calories:624.62kcal
31.23%
Fat:32.69g
50.29%
Saturated Fat:5.29g
33.09%
Carbohydrates:56.53g
18.84%
Net Carbohydrates:47.84g
17.4%
Sugar:9.52g
10.57%
Cholesterol:81.84mg
27.28%
Sodium:2828.49mg
122.98%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.47g
60.93%
Vitamin C:119.43mg
144.77%
Vitamin K:135.86µg
129.39%
Manganese:1.09mg
54.3%
Folate:145.35µg
36.34%
Fiber:8.68g
34.73%
Vitamin A:1697.28IU
33.95%
Vitamin B3:6.22mg
31.08%
Calcium:292.79mg
29.28%
Vitamin B1:0.43mg
28.99%
Iron:4.99mg
27.75%
Selenium:18.74µg
26.78%
Phosphorus:267.44mg
26.74%
Vitamin B2:0.41mg
24.31%
Vitamin B6:0.44mg
21.97%
Magnesium:81.89mg
20.47%
Potassium:707.68mg
20.22%
Vitamin E:2.56mg
17.08%
Copper:0.33mg
16.66%
Vitamin B5:1.5mg
15.03%
Zinc:1.68mg
11.2%
Vitamin B12:0.33µg
5.45%
Vitamin D:0.44µg
2.93%