Tofu with satay sauce

Serves: 4

Time to make: 30 mins , plus 30 mins marinating

Ingredients

Marinade
1 cup mango juice or pineapple juice
1 large clove garlic, crushed
1 teaspoon liquid honey
2 tablespoons reduced-salt soy sauce
300g firm tofu, cut in 1cm-thick slices
Satay sauce
1 tablespoon olive oil or avocado oil
1 onion
1 clove garlic, crushed
⅔ cup light coconut milk
½ cup liquid salt-reduced vegetable stock
¼ cup mango juice or pineapple juice
1 tablespoon salt-reduced soy sauce
1 tablespoon lemon juice
1 tablespoon curry powder
½ cup no-added-salt-or-sugar peanut butter
spray oil
2 capsicums, cut in chunks
2 courgettezucchiniXszucchini, summer squashX, sliced in chunks
½ head broccoli, cut into florets
3 cups cooked basmati rice

Instructions

Stay Awake

1 Combine all marinade ingredients in a shallow dish. Add sliced tofu, cover and place in fridge to marinate

2 To make satay sauce, heat oil in a saucepan. Add onion and garlic. Cook over a moderate heat until onion is transparent. Add remaining sauce ingredients and mix well. Bring to the boil then turn down the heat and simmer until sauce thickens. Set aside and keep warm.

3 Heat barbecue grill (or pan) until hot. Spray with oil and cook tofu (both sides) and vegetables for 4-5 minutes or until tofu is golden brown. Serve with sauce on the side and rice.

Recipe supplied by Healthy Food Guide reader, Jodie Collins (Hamilton)

Nutrition Info (per serve)

Calories 545 cal

Kilojoules 2280 kJ

Protein 21 g

Total fat 26 g

Saturated fat 6 g

Carbohydrates 55 g

Sugar 27 g

Dietary fibre 7 g

Sodium 640 mg

Calcium 170 mg

Iron 8 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.