Page 23 - Ricette IFSO DIGITAL.indd
P. 23

International
         Healthy Recipes



          Cooking instructions

          1.  Vegetable stock, soy sauce, and Mirin. Add 1/2 tsp of sea salt after boiling. Standby
            after cooling.
          2.  In a pot of boiling water, cook noodles well and set aside.
          3.  Boiling water, cook bok choy leaves. Drain well and set with noodles.
          4.  Slice tempeh, and cut the small pieces after small fire cooked.
          5.  Put (3) tempeh with (1).
          6.  Served (4) with bitter tea oil, vegetable and noodles on the top of noodles.

          Nutritional facts

                                           Soy    noodles,   bok choy              bitter
                                   Total                           Broccoli  carrot
                                         tempeh   dried   leaves                    oil
                                  almost   50g     20g     50g      30g     20g     9g
                                  220g
          Calories per serving (Kcal)  275  102    71       7        8       8      79
          Total Fat (g)            13      3.5     0.3     0.1      0.1      0       9
          Saturated fat (g)        1.8     0.7     0.1      0        0       0       1

          Trans fat(g)              0       0       0       0        0       0       0
          Cholesterol(mg)           0       0       0       0        0       0       0
          Total Protein (g)        14      9.7     2.3     0.7      1.1     0.2      0
          Carbohydrate (g)         26.2    7.1    14.9     1.1      1.3     1.8      0
          Dietary fiber(g)         7.8     5.3     0.4     0.7      0.9     0.5      0
          Sugars (g)               2.3      0      0.5     0.2      0.3     1.3      0
          sodium(mg)              165.4    4.4     114      24       5      18       0
          Potassium(mg)            443     168     20      113      102     40       0
          Calcium(g)              265.4   66.4     130      51      13       5       0
          Iron (mg)                1.9     0.9     0.2     0.5      0.2     0.1      0
          Zinc(mg)                 0.5             0.2     0.2      0.1      0       0
          Vit A (IU)              4324      0       0               180     4144     0
          β-carotene (ug)          968      0       0      397      108     463      0
          Vit E (alpha-TE)         1.95           0.03     0.16     0.16    0.08    1.52
          Vit C (mg)               42.6     0       0      14.3     22.6    5.7      0
          folate                   82.6           12.3     36.3     16.7    17.3     0
          Alpha linolenic acid (18:3) (mg)  77      7       12       3       0      55


                                                21
   18   19   20   21   22   23   24   25   26   27   28