Satay Tofu and Vegetables

- Preparation Time:	40 minutes	- Per Serve:	1100 kJ (265 calories). Protein 14 g. Total Fat 15 g. Saturated Fat 2 g. Carbohydrate 19 g. Total Sugars 13 g. Sodium 580 mg. Potassium 505 mg. Calcium 230 mg. Iron 2.5 mg. Fibre 6 g.
- Cooking Time:	10 minutes
- Serves:	4 - 6

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Ingredients:

• 350 g 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
• 1½ tablespoons lemon juice

Instructions:

1. Cut tofu into eight 1 cm thick small rectangles.
2. Combine all marinade ingredients in a shallow dish, 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. While 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.

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Extract from Signs of the Times, May 2007.

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May 2007

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Food Matters Recipes: Capsicum and Walnut Dip Pasta Sauce Stuffed Capsicum Mediterranean Bean Salad Baked Vegetable and White Bean Salad Spiced Potato and Lentil Curry Avocado Pasta Salad Vegetable Pasta Bake Chickpea, Ricotta and Rocket Salad Peach and Passionfruit Shake Green Papaya Salad Falafel Rolls Pan Toasted Sandwiches Banana, Walnut and Date Bread Spinach, Pumpkin and Feta Pasta Tropical Smoothie Shiitake and Rice Risotto Sundried Tomato Pesto Pasta Chickpea and Risoni* Soup Tasty Lentil Soup Red Lentil Soup with Coriander Yoghurt Cinnamon Homemade Muesli Apricot and Almond Smoothie Mini Muesli Muffins Mediterranean Rice Salad Satay Tofu and Vegetables Barley and Lemon Soup Avocado Dip Passionfruit, Avocado and Spinach Salad Roast Vegetable Salad Macadamia Nut Christmas Cake Refreshing Summer Tea Meatless BBQ Alternatives Chickpea and Sweet Potato Koftas Stir-fried Rice and Vegies Fresh Vegetable Frittata Rye, sweet potato and ricotta toasted sandwiches Warm Couscous with Vinaigrette Dressing Lima Bean Soup Blueberry and Macaroon Dip plus Apricot Delights Weet-Bix Biscuts Orange and Almond Cake Vegetable Lasagne Apple and Blueberry Friands - Layered Pasta Bake Bean Haystacks Beetroot and Ricotta Wraps Warming Winter Pie 2 Fruit Treats for the Family Fresh Thai Salad Mexe Burgers Cashew Vegetable Stir-fry Soy Cakes with Thai Dipping Sauce Cornflake Energy Bites Mediterranean Vegetable Bake Orange Pancakes Strawberry Summer Salad Bircher Muesli a B12 Treat for Vegetarians Barbecued Tofu Salad Mediterranean Bean Salad Soy Cakes with Thai Dipping Sauce Grapefruit Salad Curried Vegies and Ginger Yoghurt Soy, Tomato and Ricotta Tarts Mediterranean Lasagne Buckwheat Tabouli Falafel Warp Taste for Life Rice and Vegie Pilau Mango Crush

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Signs of the Times.