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Tofu and Sweet Pepper Skewers with Peanut Sauce

3 Reviews
100% would make this recipe again

«Satays» [pr. sah-TAYS], an Indonesian favourite, consist of small marinated cubes of meat, fish, or poultry threaded onto bamboo skewers and grilled. They are usually served with a spicy peanut sauce. Here is a vegetarian interpretation.

Preparation : 20 min Cooking : 5 min
240 calories/serving
  • Very easy
  • Gluten Free
  • Lactose Free
  • Halal
  • Kosher
  • Vegetarian

Ingredients

2 cloves garlic
3 tbsp wheat-free soy sauce 45 mL
1 tsp sesame seed oil 5 mL
160 g firm regular tofu, cut into bite-size pieces 3/4 cup
1 green onions/scallions, finely chopped
1/2 tbsp white vinegar 8 mL
1 tsp sugar 4 g
4 tsp peanut butter, natural 20 g
1/8 tsp cayenne pepper 0.4 g
1/2 yellow or red sweet peppers, cut into squares 100 g
1/2 green peppers, cut into squares 80 g
1 tsp canola oil 5 mL
4 bamboo or wooden skewers

Before you start

Soak the wooden skewers for about 15 min before use to prevent them from burning while on the grill.

Method

  1. Crush half of the garlic cloves, then place them into a bowl. Add half of the soy sauce and the sesame oil. Cut the tofu into bite-size cubes then add them to the bowl. Mix well, cover and let marinate on the countertop for about 20 min.
  2. While the tofu is marinating, prepare the peanut sauce : finely chop the scallions and the remaining garlic cloves then put them in a small bowl. Pour in the white vinegar and remaining soy sauce. Add the sugar, peanut butter, and cayenne pepper.
  3. Prepare the peppers, seed them and cut them into squares. Drain the tofu then thread the cubes onto the skewers, alternating with the peppers. Brush the satays with a little canola oil and place them on a hot grill or under the broiler. Cook 4-5 min, turning them occasionally, until the tofu and peppers are browned and crisp.
  4. Serve immediately with the peanut sauce.

Nutrition Facts Table

per 1 Serving (150g)

Amount

% Daily Value

Calories

240

Fat

17 g

25 %

Saturated 2.3 g
+ Trans 0.1 g

12 %

Cholesterol

0 mg

Sodium

300 mg

13 %

Carbohydrate

11 g

4 %

Fibre

1 g

6 %

Sugars

5 g

Protein

15 g

Vitamin A

11 %

Vitamin C

105 %

Calcium

13 %

Iron

14 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : ¾ serving
Grain Products : 0 serving
Milk and Alternatives : 0 serving
Meat and Alternatives : ¾ serving

Claims

This recipe is :
Source of  :
Calcium, Copper, Folacin, Iron, Omega-3, Omega-6, Phosphorus, Potassium, Vitamin A, Vitamin B1, Vitamin B2, Vitamin B6, Zinc
Good source of  :
Magnesium, Niacin, Selenium, Vitamin E
Excellent source of  :
Manganese, Vitamin C, Vitamin K

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 0
Vegetables ½
Meat and Alternatives 1 ½
Fats 2 ½
Other Foods 0

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Members' Reviews

3 Reviews (3 with rating only ) 100% would make this recipe again

This recipe is in the following categories

Vegetables | Soy | First courses/Appetizers | Source of Omega-3 | Vegetarian | Kosher | Vegan | Halal | Barbecue/Broil/Grill | Marinate