Cropedia:Green Bean, Red Pepper and Smoked Tofu Stir Fry

From UBC Wiki

Green bean, Red pepper and Smoked Tofu Stir Fry - Vegan

'*' These items can be purchased from the UBC Farm or LFS Orchard Garden

This recipe serves 1. For larger parties, simply multiply the recipe according to the number of guests.


Ingredients

1 Tbsp. canola oil

1 oz. onion, red, diced

3 oz. *green beans

2 oz. red peppers, cut in ¼ inch strips

2 oz. smoked tofu, cubed

1 tsp. *garlic, chopped fine or pressed

1 tsp. ginger, grated fine

1 Tbsp. soy sauce

½ tsp. sesame seed oil

1 Tbsp. oyster sauce

1 tsp. corn starch

1 tsp. black sesame seeds

1 tsp. green onion, chopped


Method

- Heat the oil in a wak or skillet on high. Once hot, add the onion, and red pepper. Cook about 1 min.

- Add garlic and ginger. Cook about 1 min.

- Add beans. Cook about 1 min.

- Add, soy sauce, oyster sauce and tofu. Cook 2-3 min.

- Add cornstarch. Cook 1 min.

- Add green onion and black sesame seeds and remover from heat.


Nutritional Analysis- Diet Analysis Plus By: Sophia Baker-French, BSc

Green bean, Red pepper and Smoked Tofu Stirfry

1 Serving= 10.17 oz. (288.33 g)


ENERGY

Kilocalories 283.41 kcal

Protein 9.54 g

Carbohydrate 20.69 g

Fat, Total 19.67 g


FAT

Saturated Fat 1.89 g

Monounsaturated Fat 10.22 g

Polyunsaturated Fat 5.96 g

Trans Fatty Acid 0.05 g

Cholesterol 0 mg


ESSENTIAL FATTY ACIDS

Omega-6 Linoleic 4.51 g

Omega-3 Linolenic 1.43 g


CARBOHYDRATES

Dietary Fiber, Total 4.91 g

Sugar, Total 8.42 g


OTHER

Weight 288.33 g

Water 0.23 L

Alcohol 0 g


VITAMINS

Thiamin 0.17 mg

Riboflavin 0.18 mg

Niacin 1.96 mg

Vitamin B6 0.41 mg

Vitamin B12 0 µg

Folate (DFE) 75.78 µg

Vitamin C 86.31 mg

Vitamin D (ug) 0 µg

Vitamin A (RAE) 120.28 µg

Vitamin A (IU) 2,392.26 IU

alpha-tocopherol (Vit E) 3.69 mg


MINERALS

Calcium 191.65 mg

Iron 2.81 mg

Magnesium 61.52 mg

Potassium 490.83 mg

Zinc 1 mg

Sodium 1,347.5 mg