This recipe has Sodium as 53.4% (as a percentage of RDA).
You may need to take this into account today to balance out your diet.
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 1.8% of RDA
• Calories: 14.9% of RDA
• Carbs: 9.6% of RDA
• Fat (total lipid): 29.2% of RDA
• Fiber: 12.2% of RDA
• Fructose: 11.4% of RDA
• Protein: 9.3% of RDA
• Sodium: 53.4% of RDA
• Sugar: 29.0% of RDA
• Vitamin A (IU): 289% of RDA
• Vitamin B6: 12.9% of RDA
• Vitamin C: 11.2% of RDA
• Iron: 1.2% of RDA
• Magnesium: 19.7% of RDA
• Manganese: 24.7% of RDA
• Niacin: 11.1% of RDA
• Potassium: 11.8% of RDA
• Zinc: 9.5% of RDA
If any nutritional component is greater than 50% of RDA
(or any vitamin/mineral is greater than 400% of RDA),
the recipe gets a “Nutrition to Note” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
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PREPARATION
PREPARING THE SAUCE
1.
Puree 3 cloves garlic, 2 tablespoons fresh ginger (grated), 2 tablespoons honey (more to taste), ½ cup low sodium soy sauce, ¼ cup water, ¼ cup rice wine vinegar, ¼ cup grape seed oil - set aside.
PREPARING THE TOFU
2.
Cook the rice or farro according to package directions.
3.
Cut the tofu into slices and press with a paper towel to remove excess moisture. Wait a few minutes and press again.
4.
Cut the tofu slices into small cubes.
5.
Heat the oil in a large nonstick skillet over medium heat. When the oil is shiny, add the tofu and about ¼ cup of the stir fry sauce.
6.
Pan-fry the tofu until golden brown. Remove from the pan and drain on paper towel lined plates.
PREPARING THE VEGGIES
7.
Return the pan to the heat and add the asparagus with ¼ cup stir fry sauce.
8.
When the asparagus is bright green and tender crisp, add the carrots and toss together.
9.
Arrange the veggies and tofu over the cooked rice or farro, and cover with more sauce to taste. Sprinkle with the green onions.
NOTES, TIPS, TRICKS, HINTS, ETC:
1.
To make this gluten free, make sure your soy sauce and your tofu are both certified gluten free brands. To make this vegan, use an alternative sweetener in place of honey.
2.
It helps to peel the carrots into long strips instead of grating.
THIS RECIPE CAN BE CUSTOMIZED
1.
Make it Gluten Free!
A gluten-free variant of this recipe can be made.
Just substitute gluten-free soy sauce (lite) for low-sodium soy sauce.
2.
Make it Wheat Free!
A wheat-free variant of this recipe can be made.
Just substitute gluten-free soy sauce (lite) for low-sodium soy sauce.
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 299
Protein 10.5 g
Carbohydrates 26.4 g
Iron 0.23 mg
Fiber 3.42 g
Calcium 17.7 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.
