Satay tofu with rice and green vegetables
CANutrition Tip: Tofu is made from soybean curds. It is naturally gluten-free and low in calories. It contains no cholesterol and is an excellent source of iron, and calcium. It is an important source of protein, especially for vegans and vegetarians. It also contains isoflavones such as phytoestrogens. Isoflavones may have both estrogen-agonist or estrogen-antagonist properties. These may help protect against some cancers, heart disease, and osteoporosis
1/2 cup crunchy peanut butter
1/3 cup coconut milk
1 teaspoon soy sauce
1 tablespoon sweet chilli sauce
1 tablespoon lime juice
2 long red chillies, finely chopped
400g Chinese greens, roughly chopped
150g green beans or broccoli, trimmed, halved lengthways
2 cups brown rice
400g tofu, cubed
1 1/3 cups finely shredded red cabbage
1/3 cup roughly chopped roasted peanuts
1. Whisk peanut butter, coconut milk, soy sauce, sweet chilli sauce, lime juice, 1 tablespoon warm water and 1/2 the chilli in a bowl until combined.
2. Cook beans or broccoli and Chinese greens in a saucepan or microwave of boiling water for 60 seconds or until just tender. Drain.
3. Using a julienne peeler, cut cucumber into long, thin strips.
4. Arrange rice, beans, tofu, cucumber, cabbage, peanuts and remaining chilli in bowls. Serve with dressing.
Nutrition Information: Energy 753 calories, Fat 37g, Protein 40g, Carb 74g, Sodium 1224mg