Protein-Packed Vegetarian Recipe
Japanese Tofu Skewers
(0 votes)
(0 votes)
Health Score:
69 / 100
Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
ready in 2 h. 15 min.
Ready in
Calories:
300
calories
Calories
Healthy, because
Even smarter
Nutritional values
Tofu is a great substitute for meat for vegetarians and vegans because it contains a lot of protein and can satiate you well. This is a great dish to serve for all those who don't eat meat, but even those who do eat meat will enjoy it!
You can make these as an appetizer, or you can cook them according to the recipe, then take them off the skewers and serve them over a salad, rice, or noodles.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 300 cal. | (14 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 6 g | (24 %) | ||
| Roughage | 3 g | (10 %) |
more nutritional values
| Vitamin A | 0 mg | (0 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 18.2 mg | (152 %) | ||
| Vitamin K | 34.1 μg | (57 %) | ||
| Vitamin B₁ | 0.1 mg | (10 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 7.1 mg | (59 %) | ||
| Vitamin B₆ | 0.1 mg | (7 %) | ||
| Folate | 46 μg | (15 %) | ||
| Pantothenic acid | 0.1 mg | (2 %) | ||
| Biotin | 4.4 μg | (10 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 1 mg | (1 %) | ||
| Potassium | 291 mg | (7 %) | ||
| Calcium | 367 mg | (37 %) | ||
| Magnesium | 158 mg | (53 %) | ||
| Iron | 5.8 mg | (39 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 3 mg | (38 %) | ||
| Saturated fatty acids | 2.4 g | |||
| Uric acid | 8 mg | |||
| Cholesterol | 0 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 2 Tbsps honey
- 2 Tbsps soy sauce
- 2 Tbsps fresh Lime juice
- 2 tsps sesame oil
- 3 cups extra firm Tofu (drained of excess moisture and cut into 1” cubes)
- 1 Tbsp Sesame seeds
Preparation steps
1.
Presoak short bamboo skewers.
Whisk first 4 ingredients together. Marinate the tofu in the mixture for at least 2 hours.
2.
Preheat grill. Thread tofu onto prepared pre-soaked skewers. Cook skewered over medium heat, 1 to 2 minutes per side, basting with any remaining glaze. Move to serving dish.
3.
Sprinkle with sesame seeds and serve. Garnish with lime curls; artfully arranged.
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