Jerk spiced tofu and vege kebabs on brown rice

Serves: 4
Time to make: 35 mins , plus 3-4 hrs marinating

Total cost: $ 20.16 / $ 5.04 per serve

(at time of publication)

Ingredients

jerk marinade
8 wooden skewers, soaked in water for 20 minutes
300g pack firm-style tofu, rinsed and patted dry, cut in medium pieces
2 red capsicums, cored, deseeded, cut in medium pieces
2 courgetteszucchini, summer squashX, chopped
1 large red onion, chopped in medium pieces
2 ½ cups cooked brown rice
1 spring onion, chopped
1 lime, quartered (optional)

Instructions

1 Thread tofu, capsicum, courgette and onion onto skewers. Place in a dish and pour half the jerk marinade over, generously covering. Marinate for 3-4 hours, covered, in the fridge.

2 Cook skewers on a barbecue hotplate or stovetop pan for 5-6 minutes each side, or until nicely caramelised and tender.

3 Serve skewers on rice with spring onion and a lime wedge (if using).

Nutrition Info (per serve)

Kilojoules 1680kJ

Calories 402cal

Protein 15g

Total fat 11g

–Saturated fat 2g

Carbohydrates 55g

–Sugars 17g

Dietary fibre 9g

Sodium 280mg

Calcium 230mg

Iron 6.5mg

Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.