Oriental tofu, onion and mushroom kebabs
These are great kebabs for the barbecue or grill. Tofu is fermented soya bean curd, which not only contains protein but is also full of beneficial phytoestrogens. Serve with brown rice.
75ml (3fl oz) light soy sauce
75ml (3fl oz) fresh unsweetened orange juice
1 tablespoon rice vinegar
1 tablespoon sesame oil
1 garlic clove, finely chopped
2 tablespoons chopped coriander
2 tablespoons finely chopped ginger
1/2 teaspoon finely chopped chilli
1 head pak choy
450g (1lb) firm tofu, drained and cut in 2.5cm (1in) cubes
20 shiitake or button mushrooms
1 red onion, cut lengthways into 8 wedges
Wooden skewers, soaked in water for about 30 minutes
- Prepare the marinade by combining the first eight ingredients.
- Separate the pak choy leaves and cut the stems into
2.5cm (1in) sections. Marinate with the tofu, mushrooms and onion for up to 1 hour, depending on how strong a flavour you want.
- Thread the ingredients (you¹ll need to roll the pak choy leaves) onto four large (or twelve small) thick wooden skewers, and cook on a barbecue or under a grill for 7¬10 minutes, basting with the marinade and turning regularly.
Per portion: 242 kcal, 8g fat, 1.0g sat fat, 0.02g sodium