BNI™ 000.00: Tofu on millet

BNI™ 0.0: Tofu on millet, Recipe, 2012.

This recipe uses tofu as main protein and fat sources and millet as a carbohydrate complement. To add flavor, we will marinade the tofu in curry. I prefer the tofu warm, but you may marinate it cold, if so preferred.

Prepare the curry marinade with some curry paste dissolved in enough water as to cover the tofu. Add the tofu, sliced, chopped or as a block and let marinate for a while. If you prefer it cold, you may marinate cold for a few hours. If you prefer your tofu hot, you can simmer the tofu in the marinade for 20 or 30 minutes at low heat while preparing the millet.

Tofu 2 tsp 20g
Water to cover to cover
Tofu --- 130-150g

Prepare the millet by using twice the volume of water to millet, and simmer until the water is fully absorbed.

Millet, hulled 1/4 cup 50g
Water 1/2 cup 125ml

Once the millet is ready, serve, adding the drained pieces of tofu on top (you may discard the remaining marinade). As the tofu will get seasoned in the marinade, you don't need to condiment the millet.


Nutrition information (100g)
Actual g Actual Kcal Actual % Ideal % Ideal Kcal Ideal g
Protein 4.9 19.6 22.1 20.0 17.7 4.4
Carbohydrate 12.5 50.2 56.6 55.0 48.7 12.2
Sugar 0.9 3.4 3.8 < 10.0 < 8.9 < 2.2
Fat 2.1 18.9 21.3 25.0 22.2 2.5
Saturated fat 0.4 3.4 3.8 < 10.0 < 8.9 < 1.0
Fiber 1.8 - 6.1 4.4 - 1.3
Sodium 0.071 - 3.5 < 4.4 - < 0.089
Misc 78.6 - - - - 79.5
Total 100.0 88.6 100.0 100.0 88.6 100.0
kJul - 370.8 - - 370.8 -
Nutritional balance (100g)
(good) Adequate in protein
(good) Adequate in carbohydrate
(good) Low in sugar
о (ok) Slightly low in fat
(good) Low in saturated fat
о (ok) Slightly low in fiber
о (ok) Slightly high in sodium
60% *
55% *
50% *
45% *
40% *
35% *
30% *
25% *
20% * * *
15% * * *
10% * * *
5%   * * * *
mid p c f fb
max s sf na
5%   * * *
10%
ideal % = grey cells; actual % = asterisk (*)
Serving analysis (serving size = 330.0 grams )
grams per serving = 330.0 grams
* * * * * * * * * *
small snack large snack small meal large meal
(133 kcal) (266 kcal) (400 kcal) (600 kcal)
* * * * * * * * *
kcal per serving = 292.5 kcal
Balance simulation for this food (serving size = 330.0 grams ) Original BNI 0.00
Balanced 0.0 g fiber -
- 0.0 mg sodium -
- 0.00
- 0.0 excess kcal protein
- 0.0 excess kcal sugar
- 0.0 excess kcal other carbs
- 0.0 excess kcal saturated fat
- 0.0 excess kcal other fats
- 0.0 kcal - 0.00
- 0 steps
or 0 minutes slow walking (~3.2km/h)
or 0 minutes fast walking (~5.6km/h)
or 0 minutes jogging (~8km/h)
or 0 minutes leisure cycling (<16km/h)
or 0 minutes swimming
or 0 minutes stair treadmill
Reduce kcal to 292.5 kcal per serving All reduce BNI to 0.00
292.5 kcal = energy for approximately 175 minutes (~ 2.9 hours)

Author

Jose D PEREZGONZALEZ (2012). Massey University, New Zealand (JDPerezgonzalezJDPerezgonzalez).


Disclaimer: Nutrition information is based on data provided on a product's nutrition information label or collected from a database (such as USDA). These data may only be averages, or may be incomplete. The BNI™ rating is based on an analysis of macronutrients and sodium and does not consider other nutrients that may be important. The BNI™ rating is also based on average reference intakes (Ideal values) which may vary from the recommended intakes for your country. Ideal values are for adults, and are based on a 2,000 kcal diet. Nutrition results are for research purposes, and should be considered editorial opinions given without warranty, and are not intended to replace the advice of a dietitian or health-care professional. BNI™, the Balanced Nutrition Index™, INE™ and el Índice de Nutrición Equilibrada™ are trademarks, and the associated formula and ratings are copyrighted material and may not be used for commercial purposes.


© Jose D. Pérezgonzález. All rights reserved.

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