Tofu Sandwich

Tofu Sandwich

Side Dish·Grilling·1 serving

Under 300kcalLow Sodium
Healthy cooking tip

If possible, purchase firm tofu.

Calories

190kcal

Carbs

22.3g

Protein

8.3g

Fat

9.6g

Sodium

8mg

Ingredients

Main

TofuKiwiOrangeTomatoBananaApple

Others

HoneySaltCooking Oil

Tofu 80g, Kiwi 20g, Orange 20g, Tomato 20g, Banana 20g, Apple 20g, Honey 10g, Salt, to taste, Cooking Oil 5g

Finding these ingredients in the US

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Nutrition Facts

Per 100g of main ingredients

Kiwi

  • Rich in vitamin C (87mg) — acts as an antioxidant and helps you absorb iron
  • Rich in dietary fiber (2.6g) — can support digestion and help you feel full

Orange

  • Rich in vitamin C (51mg) — acts as an antioxidant and helps you absorb iron
  • Rich in vitamin B1 (0.18mg) — used to turn carbohydrates into energy

Tomato

  • Rich in vitamin C (14mg) — acts as an antioxidant and helps you absorb iron
  • Rich in dietary fiber (2.6g) — can support digestion and help you feel full

Banana

  • Contains natural sugars (14g) — provides quick energy for daily activities
  • Rich in potassium (360mg) — helps balance sodium and supports muscle function

Apple

  • Contains natural sugars (11g) — provides quick energy for daily activities
  • Rich in dietary fiber (2g) — can support digestion and help you feel full

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.

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STEP 01 / 06
17%
Tofu Sandwich step 1🔍
STEP 01

Cube the tofu into 3cm pieces and season with salt.

🍳Active ingredients(2)
🍲Tofu(80g)🍶 Marinate
🧂Salt(적당량)🍶 Marinate
Tofu Sandwich step 2🔍
STEP 02

Cut the fruit into 5mm cubes and toss with honey.

🍳Active ingredients(6)
🥝Kiwi(20g)🥗 Toss & mix
🍊Orange(20g)🥗 Toss & mix
🍅Tomato(20g)🥗 Toss & mix
🍌Banana(20g)🥗 Toss & mix
🍎Apple(20g)🥗 Toss & mix
🍯Honey(10g)🥗 Toss & mix
Tofu Sandwich step 3🔍
STEP 03

Heat oil in the pan, pan-fry 1 on all 5 sides until golden, then remove the oil with paper towels.

🍳Active ingredients(2)
🍲Tofu(80g)🍳 Pan-fry
🫒Cooking Oil(5g)🍳 Pan-fry
Tofu Sandwich step 4🔍
STEP 04

Carefully hollow out the unfried side of 3 with a spoon, being careful not to tear it.

🍳Active ingredients(1)
🍲Tofu(80g)🔪 Prep
Tofu Sandwich step 5🔍
STEP 05

Fill the scooped-out tofu with 2.

🍳Active ingredients(2)
🍲Tofu(80g)➕ Add in
🥝Kiwi(20g)➕ Add in
Tofu Sandwich step 6🔍
STEP 06

Garnish with mint.