Glasswort Tofu Steak with Curry Cream Sauce
Other·Grilling·1 serving (approx. 210g)
Use dried seaweed after soaking it in hot water (100ml) for 40 minutes. We reduced the use of sodium by adding seaweed instead of salt to the steak batter containing tofu and chicken breast. We reduced the use of sodium by making homemade cream curry sauce instead of commercially available sauce.
Calories
289kcal
Carbs
13.4g
Protein
28.7g
Fat
13.5g
Sodium
349.6mg
Ingredients
Main
Others
Onion(30g), Carrot(20g), Button Mushroom(20g), Soaked Glasswort(15g), Mashed Tofu(120g), Chicken Breast(60g), Egg(40g), Bread Crumbs(5g), Flour(10g), Butter(10g), Milk(250g), Turmeric Powder(10g), Glasswort Salt(0.5g), Chopped Garlic(5g), Low-sodium Soy Sauce(3g), Cooking Oil(10ml)
Nutrition Facts
Per 100g of main ingredientsOnion
- Contains dietary fiber (1.6g) — can support digestion and help you feel full
Carrot
- Rich in vitamin A (460μg) — supports normal vision and skin health
- Rich in dietary fiber (3.1g) — can support digestion and help you feel full
Button Mushroom
- Rich in vitamin B3 (niacin) (3.4mg) — supports energy metabolism and skin health
- Rich in vitamin B2 (0.35mg) — supports energy metabolism and healthy skin
Chicken Breast
- Rich in vitamin B3 (niacin) (11mg) — supports energy metabolism and skin health
- Rich in protein (23g) — used to build and maintain muscle and body tissue
Egg
- Rich in protein (13g) — used to build and maintain muscle and body tissue
- Rich in vitamin B2 (0.32mg) — supports energy metabolism and healthy skin
Milk
- Rich in calcium (120mg) — a key building block of bones and teeth
Source: RDA National Standard Food Composition Table. General nutritional info, not a claim of medical benefit.
Instructions
Follow the steps to see at a glance when and how each ingredient is used.
🔍Finely chop the onion, carrot, button mushroom, and soaked glasswort.
🔍Drain the mashed tofu, finely blend with the chicken breast, and toss with chopped onion (20g), carrot (10g), glasswort (7.5g), egg, bread crumbs, and glasswort salt (0.25g).
🔍Shape the tofu mixture into rounds, heat cooking oil (10ml) in a medium-heated pan, and grill on both sides for 4 minutes until golden.
🔍Add flour and butter to a pot heated over low heat to make a roux, mix in milk, turmeric powder, chopped onion (10g) and carrot (10g), button mushroom, and chopped garlic (5g), and season with low-sodium soy sauce (3g) and glasswort salt (0.25g).
🔍Finely blend the sauce and chopped glasswort (7.5g).
🔍Top the bowl with the glasswort tofu steak and drizzle with sauce.