The Healthy Chef – Teresa Cutter

When I’ve just come home from work, and want something simple and fresh for dinner, I often make these veggie kebabs which are a fun way of getting your hit of veggies and complete protein.

Serves 4 makes about 8 skewers

8  skewers (see note)
300 g (101/2 oz) firm tofu, cut into cubes or chicken breast
2 zucchini (courgettes), cut into chunks
250 g (9 oz) cherry tomatoes
300 g (101/2 oz) button mushrooms
1 red capsicum (pepper), cut into chunks
1/2 pineapple, cut into chunks
salad leaves, to serve

Satay sauce

1/2 brown onion, finely chopped
2 garlic cloves, smashed
1 teaspoon grated fresh ginger
60 g (21/4 oz/1/4 cup) almond butter
2 tablespoons gluten free tamari  soy sauce
1 tablespoon honey
squeeze of lime juice

Preheat grill (broiler) to hot.

Thread the tempeh or chicken, zucchini, tomatoes, mushrooms, capsicum and pineapple chunks onto skewers.
Arrange onto a baking or grilling tray lined with foil and spray with a little olive oil.
Grill (broil) for 10–15 minutes until golden. Make sure to turn the kebabs over half way through cooking.
Make the satay sauce by combining the onion, garlic and ginger in a small saucepan and cooking for 3 minutes over a medium heat using 1 teaspoon olive oil or a little water.
Add the almond butter, soy sauce, honey, lime juice and 60 ml (2 fl oz / ½ cup) water.
Cook for another minute adding more water if necessary.
Arrange the kebabs over a bed of salad leaves and spoon over the satay sauce. Serve immediately.

Note: If using wooden skewers, soak them in cold water for 15 minutes before using.

Nutrition per skewer

Protein: 12.2 g
Total fat: 6.1 g
Saturated: 1.3 g
Carbs: 5.4 g
Fiber: 3 g
Kilojoules: 527
Calories: 126

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