Bento Box Stir-Fried Tofu, Noodles and Vegetables
Estimated Nutritional Profile
| Nutrient | Quantity |
|---|---|
| Protein (g) | 34.2941 |
| Energy (kCal) | 492.037 |
| Carbohydrates (g) | 50.1721 |
| Total fats (g) | 19.4395 |
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Cuisine
Asian >> Japanese >> Japanese
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Dietary Style
- Source
Temporal Sequence of Cooking Processes
Early Stage
Middle Stage Processes
Late Stage
Utensils Used
| 1. Cook noodles in boiling salted water 4 minutes. Drain, rinse with cold water, and drain again. Toss with 1 tsp tamari, sesame seeds, and sesame oil. Season with pepper, to taste. | 2. Stir together flour and garlic powder in medium bowl. Add tofu, and toss to coat. Season with pepper, to taste. | 3. Spray skillet with olive oil cooking spray. Heat over medium-high heat, add tofu, and saute 5 minutes, or until golden brown. Transfer to plate and sprinkle with 1 tsp tamari. | 4. Return skillet to heat. Add 2 tbsp water and remaining 1 tsp tamari, then broccoli, carrots, and ginger. Stir and then cover. Simmer 3 minutes or until broccoli is warmed through. | 5. Pack soba noodles in 1 section of bento box or portable container. Sprinkle nori on top of noodles. Pack 1/2 cup tofu cubes and 1/2 cup broccoli/carrot mixture in other sections, reserving remaining tofu cubes and broccoli/carrot mixture for use in other lunch dishes. Fill in last section with edamame. Refrigerate, uncovered, until all ingredients are chilled thoroughly. Cover box, and refrigerate until ready to serve. | ---------------------------------------------------------------------------
Estimated Nutritional Profile for Ingredients
| Ingredient Name | Quantity | Unit | State | Energy (kcal) | Carbohydrates | Protein (g) | Total Lipid (Fat) (g) |
|---|---|---|---|---|---|---|---|
| soba noodle | 1 | ounce | uncooked | 95.76 | 21.2667 | 4.0983 | 0.2024 |
| tamari | 3 | teaspoons | divided low sodium | 10.8 | 1.0026 | 1.8918 | 0.018000000000000002 |
| sesame seed | 2 | teaspoons | 57.0 | 2.6189999999999998 | 1.781 | 4.8 | |
| sesame oil | 1/2 | teaspoon | toasted | 19.89 | 0.0 | 0.0 | 2.25 |
| pepper | - | - | - | - | |||
| nori | 1 | - | - | - | - | ||
| wheat flour | 2 | tablespoons | 51.0 | 10.7955 | 1.9815 | 0.375 | |
| garlic powder | 2 | teaspoons | 20.522 | 4.5093 | 1.0261 | 0.0453 | |
| extra tofu | 0.5 | package | cut firm | 193.55 | 5.135 | 19.9475 | 10.27 |
| broccoli floret | 1 | cup | thawed | - | - | - | - |
| carrot | 2 | tablespoons | grated | 6.56 | 1.5328 | 0.1488 | 0.0384 |
| ginger | 1 | tablespoon | minced | 4.8 | 1.0662 | 0.1092 | 0.045 |
| edamame | 1/4 | cup | shelled thawed | 32.155 | 2.245 | 3.3099 | 1.3954 |
- Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.