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Tofu and Swiss Chard Stacks

Source: Genius Kitchen(food.com)
Estimated Nutritional Profile
Nutrient Quantity
Protein (g)6.0782
Energy (kCal)69.91
Carbohydrates (g)10.1347
Total fats (g)1.7229
Temporal Sequence of Cooking Processes
Early Stage
Middle Stage Processes
    Late Stage
    Utensils Used
    | 1. To prepare tofu, combine the first 4 ingredients, stirring with a whisk. Cut tofu lengthwise into 4 equal slices. | 2. Carefully place tofu in an 11 x 7-inch baking dish. Pour the soy sauce mixture over tofu. Cover and refrigerate 30 minutes, carefully turning once. | 3. Preheat broiler. | 4. Remove tofu from dish; discard marinade. Place tofu on a baking sheet coated with cooking spray. | 5. Broil 10 minutes on each side or until tofu is lightly browned. | 6. To prepare greens, heat oil in a large nonstick skillet over medium heat. Add mushrooms, ginger, pepper, and garlic; cook 1 minute, stirring frequently. | 7. Add chard and sesame seeds; cook 3 minutes or until chard wilts, stirring frequently. Stir in 2 teaspoons soy sauce. | 8. Place 1/4 cup chard mixture on each of 2 plates; top each serving with 1 tofu slice. Repeat layers with remaining chard and tofu. | ---------------------------------------------------------------------------
    Estimated Nutritional Profile for Ingredients
    Ingredient Name Quantity Unit State Energy (kcal) Carbohydrates Protein (g) Total Lipid (Fat) (g)
    soy sauce 2 tablespoons low sodium 16.96 1.5776 2.6048 0.1824
    mirin 1 tablespoon - - - -
    rice vinegar 2 teaspoons - - - -
    honey 1 teaspoon - - - -
    tofu 1 package drained reduced fat firm - - - -
    cooking spray - - - -
    dark sesame oil 1 teaspoon - - - -
    shiitake mushroom cap 1 cup sliced - - - -
    ginger 1 1/2 1/2 minced peeled 2.4 0.5331 0.0546 0.0225
    red pepper flake 1/4 teaspoon crushed - - - -
    garlic clove 2 minced 8.94 1.9836 0.3816 0.03
    swiss chard 4 cups sliced 27.36 5.3856 2.592 0.28800000000000003
    sesame seed 1/2 teaspoon toasted 14.25 0.6548 0.4452 1.2
    soy sauce 2 teaspoons low sodium 16.96 1.5776 2.6048 0.1824

    - Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.



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