Bali-Style Tofu and Sweet Pepper Skewers

1 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.

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Preparation : 20 min Cooking : 10 min
630 calories/serving
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Ingredients

3 cloves garlic
1/3 cup soy sauce 90 mL
2 tsp sesame seed oil 10 mL
320 g firm regular tofu, cut into bite-size pieces 1 2/3 cup
2 green onions/scallions, finely chopped
1 tbsp white vinegar 15 mL
2 tsp sugar 8 g
2 1/2 tbsp peanut butter, natural 40 g
1/4 tsp cayenne pepper 1 g
1 yellow or red sweet peppers, cut into squares 200 g
1 green peppers, cut into squares 150 g
4 tsp canola oil 20 mL
4 bamboo or wooden skewers
2/3 cup basmati rice 120 g

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, cook the rice and 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. Mix well.
  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 and rice.
This recipe is reserved to subscribers to Premium and VIP

N.B. If you are a physician or health professional, you may request free access.

Nutrition Facts Table

per 1 serving (520 g)

Amount

% Daily Value

Calories

630

Fat

28 g

43 %

Saturated 3.9 g
+ Trans 0.3 g

21 %

Cholesterol

0 mg

Sodium

630 mg

26 %

Carbohydrate

66 g

22 %

Fibre

4 g

17 %

Sugars

12 g

Net Carbs

62 g

Protein

34 g

Vitamin A

37 %

Vitamin C

348 %

Calcium

27 %

Iron

31 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Calcium, Copper, Folacin, Iron, Magnesium, Manganese, Niacin, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B6, Vitamin C, Vitamin E, Vitamin K, Zinc
Good source of  :
Fibre, Pantothenic Acid, Vitamin B1, Vitamin B2
Low  :
Saturated Fat, Sodium
Free  :
Cholesterol
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 3
Vegetables 1 ½
Meat and Alternatives 3 ½
Fats 5 ½
Other Foods ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

1 Reviews (1 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust
Recipe tailored to the needs of sports enthusiasts and active families

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