Satay Tofu & Vegetables

It is important to remember that tofu takes on the flavours in which it is marinaded.

This recipe is so much tastier than the "off the shelf" varieties that come in jars. This way, you know what you're putting into your body, and you can avoid nasty additives like MSG.

This dish can be made vegan by substituting agar agar or maple syrup for the honey as well as using soy milk.

Satay Tofu & Vegetables

Ingredients:

350g firm tofu
1 tablespoon olive oil
1 carrot, sliced
1 red capsicum, sliced
1 cup snow peas
½ cup broccoli florets

Marinade:

1 cup pineapple juice
2 tablespoons soy sauce
2 cloves garlic, crushed
1 teaspoon honey

Satay Vegetable Sauce:

½ cup Crunchy Peanut Butter
1 small onion, diced
1 cup vegetable stock
1 teaspoon cumin
½ cup low fat soy milk or dairy milk
½ teaspoon mild curry powder
½ cup reserved marinade
1 ½ tablespoons lemon juice

Method:

1. Cut tofu into eight 1cm thick small rectangles.

2. Combine all marinade ingredients in a shallow dish and place tofu in marinade and stand for 30 minutes.

3. Heat half the oil in a frypan. Cook tofu until golden brown on both sides, set aside and keep warm.
4. Combine all Sauce ingredients in a small saucepan over medium heat.

5. Bring mixture to the boil, reduce heat and simmer continuously for 5 minutes.

6. Whilst sauce is simmering, heat remaining oil in the frypan. Stir-fry carrot, capsicum, snow peas and broccoli for 2-3 minutes.

7. Add tofu to the frypan and pour satay sauce over the vegetables and tofu.

8. Serve over steamed rice.

Per Serve: 1100 Kilojoules (265 Calories). Protein 14g. Total Fat 15g. Saturated Fat 2g. Carbohydrate 19g. Total Sugars 13g. Sodium 580mg. Potassium 505mg. Calcium 230mg. Iron 2.5mg. Fibre 6g.

Source: http://www.vegetarianweek.com.au/HealthyEatingTips/Recipes/Satay-Tofu--Vegetables.aspx

Serves: 4-6
Rating: 4.5