Recipes · Malaysian · Main Courses
Yong Tau Foo
One serving has 289 kcal and 30 g protein, and at least a fifth of a woman's daily need of copper (69%), manganese (69%), calcium (60%), phosphorus (49%), selenium (41%) and thiamin (41%). Ready in 35 minutes.
- Preparation: 20 min
- Cooking: 15 min
- Makes: 1 serving (565 g)
- Difficulty: Medium
- Diets: Dairy-free, High protein, Low carb
- Contains: celery, gluten, pork, poultry, shellfish, soy
Ingredients
- 80 g Tofu, firm
- 40 g Eggplant, raw
- 30 g Bell pepper, green, raw
- 40 g Shrimp, raw
- 30 g Pork, ground, raw
- 5 g Cornstarch
- 5 g Scallions, raw
- 0.3 g White pepper
- 0.5 g Salt
- 200 g Chicken broth
- 100 g Water
- 30 g Bean sprouts, raw
- 4 g Soy sauce
Method
- Finely chop or blend the shrimp and pork with the cornstarch, scallion, white pepper and a pinch of the salt into a smooth, sticky paste.
- Cut a pocket into the tofu cube and halve the eggplant and pepper, hollowing them slightly, then press the paste firmly into each.
- Bring the chicken broth to a simmer and season with the soy sauce and remaining salt.
- Slide in the stuffed vegetables and tofu and simmer 8-10 minutes until the filling is cooked through (74 °C/165 °F, juices run clear) and the vegetables are tender.
- Add the bean sprouts for the final minute, then ladle everything with the broth into a bowl to serve.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 289 kcal | 14% |
| Carbohydrates | 14 g | |
| Water | 501 mL | |
| Fiber | 4.4 g | 15% |
| Protein | 30.2 g | 63% |
| Tryptophan | 0.28 g | |
| Threonine | 0.92 g | |
| Isoleucine | 1 g | |
| Leucine | 1.6 g | |
| Lysine | 1.3 g | |
| Methionine | 0.32 g | |
| Cystine | 0.13 g | |
| Phenylalanine | 0.97 g | |
| Tyrosine | 0.78 g | |
| Valine | 1.1 g | |
| Histidine | 0.59 g | |
| Fat | 14.2 g | |
| Monounsaturated | 4.5 g | |
| Polyunsaturated | 4.7 g | |
| Docosahexaenoic Acid (DHA) | 0.01 g | |
| Eicosapentaenoic Acid (EPA) | 0.01 g | |
| Omega-6 | 4.1 g | |
| Saturated | 3.5 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 90 mg | |
| Calcium | 604 mg | 60% |
| Copper | 0.62 mg | 69% |
| Iron | 3.4 mg | 19% |
| Magnesium | 88.4 mg | 29% |
| Manganese | 1.2 mg | 69% |
| Phosphorus | 340 mg | 49% |
| Potassium | 638 mg | 14% |
| Selenium | 22.6 µg | 41% |
| Sodium | 1,240 mg | |
| Zinc | 2.9 mg | 36% |
| Thiamin (vitamin B1) | 0.45 mg | 41% |
| Riboflavin (vitamin B2) | 0.34 mg | 31% |
| Niacin (vitamin B3) | 2.8 mg | 20% |
| Pantothenic acid (vitamin B5) | 0.58 mg | 12% |
| Pyridoxine (vitamin B6) | 0.32 mg | 25% |
| Folate (vitamin B9) | 58.6 µg | 15% |
| Cobalamin (vitamin B12) | 0.25 µg | 10% |
| Choline | 11.8 mg | 3% |
| Vitamin A | 9.2 µg | 1% |
| Vitamin C | 30.3 mg | 40% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.37 mg | 2% |
| Vitamin K | 23.9 µg | 27% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.2 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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