Tofu Satay with Protein Peanut Sauce
Recipe by @sobodyuk
A delicious way to eat tofu.
Satay is an Indonesian dish where marinaded tofu/meat/paneer is simply skewered & grilled. Protein heaven! It is quick to make (under 15 mins), tasty & very easy. Not much effort is required to make a delicious healthy high protein, low carb meal.
Since tofu is rather delicate, I have chosen to cut thick tofu slices & not skewer them, but you can if you prefer.
To add even more protein to this dish I have added protein powder to the accompanying peanut sauce. Pulsin' soya protein, hemp & pea protein powders work well.
Serves: 2 (makes 6 tofu slices)
Prep Time: if manually chopping, 8 minutes if using a blender or food processor. Marinade 30 minutes-1hr (I sometimes marinade overnight)
Cook Time:
Ingredients:
- ¾ lb firm tofu
Marinade:
- 2 lemongrass stalks, trimmed & finely chopped
- 3 tsp fresh root ginger, finely chopped
- 2 plump garlic cloves, peeled & crushed
- 1 red chili, deseeded if you like it less hot, finely chopped
- 1½ tsp ground cumin
- 2 tsp ground coriander
- ½ tsp ground turmeric
- ½ tsp honey or agave
- 3 tbsp tamari or soy sauce
- 1 tbsp rapeseed oil or olive oil
Peanut satay sauce:
- ½ cup sugar-free smooth peanut butter
- ½ cup coconut milk
- ¾ tbsp tamari or soya sauce
- 2 tsp lime juice
- ½ tsp chili flakes
- 1½ tbsp protein powder (Pulsin' soya, hemp & pea derived protein powder work well).
- 2 slices of chili, lime wedges
Directions:
- If you are using wooden skewers, soak them for about 20-30 mins in cold water so that they do not burn when you cook the satay.
- Make the marinade. Finely chop the lemon grass, ginger, chilies & mix with crushed garlic in a bowl. Add the ground cumin, coriander, turmeric, honey or agave, lime juice, tamari or soya sauce, rapeseed or olive oil. Alternatively, you can blitz this all in a food processor to form a paste.
- Prepare the protein. Slice the tofu into thick slices about ½ inch thick (or cubes if you are skewering them).
- Coat the tofu with the satay marinade for at least 30 minutes in the fridge.
To make the satay protein-enriched peanut sauce:
- Put the peanut butter, coconut milk, chili flakes, tamari or soya sauce, lime juice & protein powder of choice into a small saucepan, & on a low heat melt the peanut butter & mix all the ingredients together to form a thick sauce. Pour into a bowl & decorate with 2 slices of fresh red chili.
- Broil marinaded tofu slices for about 4-5 mins each side. (Note: these are also great on the barbecue).
- Season with a twist of ground black pepper. Serve with warm protein peanut satay sauce, wedges of lime (the sharpness contrasts beautifully with the creaminess & spicy marinade) & salad. Makes a high protein great low carb snack or packed lunch when cool!
Recipe by @sobodyuk
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