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Try the exciting new recipe from Day 4 of our upcoming 7-Day Meal Plan.

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15-Minute Healthy Sautéed Asparagus and Tofu
Add this quick-and-easy non-meat meal to your Healthiest Way of Eating this week. Prepared by using our Healthy Sauté cooking method it has great flavor with a minimal number of ingredients and is prepared without the use of heated oils. Enjoy!
15-Minute Healthy Sautéed Asparagus and Tofu Prep and Cook Time: 20 minutes

Ingredients:

Directions:

  1. Slice onions and chop garlic and let both sit for at least 5 minutes to bring out their hidden health benefits.
  2. Heat 1 TBS broth in a 10-12 inch stainless steel skillet. Healthy Sauté onion in broth over medium high heat for about 2 minutes, stirring constantly.
  3. Add garlic, ginger, asparagus, and peppers and continue to healthy sauté for another 1 minute, stirring constantly.
  4. Add tofu, soy sauce, and vinegar. Turn heat to low and cover for about 2 minutes, or until vegetables are tender, yet still crisp.
  5. Season with salt and pepper and sprinkle with sesame seeds.
Serves 4

Nutritional Profile

15 Minute Asparagus, Tofu Stir Fry
1.00 serving
(209.27 grams)
Calories: 99

NutrientDRI/DV



 copper40%


 folate38%


 iron24%

 calcium23%





 fiber17%

 protein17%








 zinc10%

Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which 15-Minute Healthy Sautéed Asparagus and Tofu is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

15 Minute Asparagus, Tofu Stir Fry
1.00 serving
209.27 grams
Calories: 99

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
vitamin C72.92 mg9717.7excellent
vitamin K45.81 mcg519.3excellent
copper0.36 mg407.3very good
manganese0.77 mg397.0very good
folate151.11 mcg386.9very good
vitamin A232.73 mcg RAE264.7very good
iron4.29 mg244.3very good
calcium231.47 mg234.2very good
phosphorus142.50 mg203.7very good
vitamin B10.24 mg203.6very good
vitamin B60.32 mg193.4very good
molybdenum7.89 mcg183.2good
fiber4.21 g173.1good
protein8.26 g173.0good
vitamin E2.29 mg (ATE)152.8good
vitamin B20.19 mg152.7good
selenium8.02 mcg152.7good
potassium492.79 mg142.6good
chromium4.26 mcg122.2good
magnesium48.34 mg122.2good
vitamin B31.76 mg112.0good
zinc1.14 mg101.9good
World's Healthiest
Foods Rating
Rule
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for 15-Minute Healthy Sautéed Asparagus and Tofu

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