Tofu and Sweet Pepper Skewers with Peanut Sauce

8 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 : 5 min
240 calories/serving
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Ingredients

3 tbsp soy sauce 45 mL
1 tsp sesame seed oil 5 mL
160 g firm regular tofu, cut into bite-size pieces 3/4 cup
1/2 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. Add half of the soy sauce and the sesame oil into a bowl. 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 : Pour the white vinegar and remaining soy sauce into a bowl. 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.
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 (140 g)

Amount

% Daily Value

Calories

240

Fat

17 g

25 %

Saturated 2.3 g
+ Trans 0.1 g

12 %

Cholesterol

0 mg

Sodium

320 mg

13 %

Carbohydrate

10 g

3 %

Fibre

1 g

5 %

Sugars

5 g

Net Carbs

9 g

Protein

15 g

Vitamin A

10 %

Vitamin C

102 %

Calcium

12 %

Iron

13 %
More info

Claims

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

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
More info
Check out our Meal Plans for Type 2 Diabetes

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8 Reviews (8 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

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