The World's Healthiest Foods are health-promoting foods that can change your life.

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

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Spicy Healthy Sautéed Tofu
This is a wonderful meat-free addition to your Healthiest Way of Eating that only contains 164 calories! Enjoy!
Spicy Healthy Sautéed Tofu Prep and Cook Time: 25 minutes

Ingredients:
  • 1 TBS dried arame or hijiki sea vegetables*
  • 12 oz firm tofu, cut into 1/2 inch cubes
  • 3/4 cup chopped scallion
  • 1 TBS minced fresh ginger
  • 4 dried shiitake mushrooms
  • 2 TBS soy sauce
  • 2 TBS mirin rice wine
  • pinch of red chili flakes to taste
  • salt and white pepper to taste
  • *For more on the safety of sea vegetables, see this article

Directions:

  1. Soak dried shiitake mushrooms in 1/2 cup water until soft (about 15 minutes). Slice, removing the stem. Retain mushroom soaking water.
  2. Place tofu on paper towels to drain some of the moisture while you prepare the other ingredients.
  3. Rinse and soak sea vegetables in warm water while preparing rest of ingredients. Squeeze out excess water before adding.
  4. Add the mushroom water to a 10-inch stainless steel skillet and bring to a boil. Add ginger, sea vegetables, mushrooms, scallion, mirin, and tofu, and simmer for 10 minutes.
  5. Add soy sauce, red pepper flakes, salt and pepper. Simmer for about 5 minutes.
Serves 4

Nutritional Profile

Spicy Stir Fried Tofu
1.00 serving
(127.84 grams)
Calories: 165

NutrientDRI/DV

 calcium60%

 iron52%



 copper38%

 protein30%






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 Spicy Healthy Sautéed 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.

Spicy Stir Fried Tofu
1.00 serving
127.84 grams
Calories: 165

NutrientAmountDRI/DV
(%)
Nutrient
Density
World's Healthiest
Foods Rating
calcium597.92 mg606.5very good
manganese1.04 mg525.7very good
iron9.30 mg525.7very good
vitamin K39.64 mcg444.8very good
copper0.34 mg384.1very good
protein15.22 g303.3good
selenium14.94 mcg273.0good
phosphorus181.10 mg262.8good
omega-3 fats0.50 g212.3good
magnesium60.53 mg151.7good
vitamin B10.16 mg131.5good
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 Spicy Healthy Sautéed Tofu

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