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Stir-Fried Broccoli and Tofu With Cracked Black Peppercorns

Estimated Nutritional Profile
Nutrient Quantity
Protein (g)981.3525
Energy (kCal)8528.3962
Carbohydrates (g)162.1179
Total fats (g)532.9055
Temporal Sequence of Cooking Processes
Early Stage
Middle Stage Processes
    Late Stage
    Utensils Used
    | 1. Heat sufficient water in a pot. | 2. Toss in the broccoli florets and salt. | 3. Blanch and then drain the florets. | 4. Heat oil in a wok. | 5. Toss in ginger and garlic. | 6. Stir-fry until golden brown and the raw smell of these is gone. | 7. Stir in celery and spring onions. | 8. Stir-fry for 3 minutes. | 9. Add soy sauce, tofu, sugar and salt. | 10. Mix well, then add the blanched and drained broccoli florets and mix well. | 11. Stir in lemon juice and crushed peppercorns. | 12. Garnish with spring onion greens. | 13. Stir once and serve hot with Indian flatbreads{rotis} or naan or kulcha{recipes posted separately}. | 14. Say a prayer to Almighty God for the lovely food you are about to eat. | 15. Dig in! | 16. Enjoy! | ---------------------------------------------------------------------------
    Estimated Nutritional Profile for Ingredients
    Ingredient Name Quantity Unit State Energy (kcal) Carbohydrates Protein (g) Total Lipid (Fat) (g)
    broccoli 1 washed separated - - - -
    tofu 200 cut 8164.6539 157.6232 979.1915 494.4151
    ginger 1 peeled washed chopped 1.6 0.3554 0.0364 0.015
    garlic clove 3 -4 peeled washed chopped - - - -
    celery 1 washed chopped 16.16 2.9997 0.6969 0.1717
    spring onion 2 -3 trimmed washed chopped - - - -
    black peppercorn 8 -10 crushed - - - -
    salt - - - -
    oil 3 tablespoons 336.384 0.0 0.1075 38.2003
    soy sauce 1 tablespoon 8.48 0.7888 1.3024 0.0912
    caster sugar 1 tablespoon - - - -
    lemon juice 1 teaspoon 1.1183 0.3508 0.0178 0.0122

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



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