Smarter Home Cooking

Seitan and Tofu Skewers with Coconut Sauce and Bok Choy

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Seitan and Tofu Skewers with Coconut Sauce and Bok Choy
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Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 40 min.
Ready in
Calories:
3396
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie3,396 cal.(162 %)
Protein78 g(80 %)
Fat33 g(28 %)
Carbohydrates622 g(415 %)
Sugar added0 g(0 %)
Roughage36.2 g(121 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E22.1 mg(184 %)
Vitamin K259.7 μg(433 %)
Vitamin B₁4.4 mg(440 %)
Vitamin B₂0.9 mg(82 %)
Niacin28.2 mg(235 %)
Vitamin B₆9.4 mg(671 %)
Folate1,354 μg(451 %)
Pantothenic acid11.9 mg(198 %)
Biotin76.3 μg(170 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C2,995 mg(3,153 %)
Potassium10,643 mg(266 %)
Calcium1,383 mg(138 %)
Magnesium977 mg(326 %)
Iron24.7 mg(165 %)
Iodine67 μg(34 %)
Zinc5.7 mg(71 %)
Saturated fatty acids8.2 g
Uric acid1,517 mg
Cholesterol0 mg
Complete sugar603 g

Ingredients

for
4
Ingredients
7 ozs Seitan
14 ozs Tofu
4 sm heads Bok Choy
1 pickled red chili pepper (Thai)
4 Tbsps sesame oil
1 generous pinch ground cumin
1 generous pinch ground coriander
½ tsp ground Turmeric
1003 ozs Orange juice
3 ozs Coconut milk
salt
2 Tbsps Sweet soy sauce
1 tsp unhulled Sesame seeds
How healthy are the main ingredients?
Orange juiceBok ChoyTofuSeitanCoconut milksesame oil

Preparation steps

1.

Drain the seitan and press out excess liquid. Cut into bite-size pieces. Cut the tofu into cubes. Alternately thread the tofu and seitan onto skewers. Rinse the  bok choy, shake dry and cut in half lengthwise. Rinse the chile, slit lengthwise, remove the seeds and white ribs and chop.

2.

In a saucepan, heat 2 tablespoons of the sesame oil and sauté the chile briefly while stirring. Stir in the cumin, coriander and turmeric and deglaze with orange juice and coconut milk. Bring to a boil and cook until reduced by half. Season with salt.

3.

Cook the bok choy in a steamer set over a pan of simmering water until tender, 5-10 minutes. Meanwhile, heat the remaining sesame oil in a pan and saute the bok choy over medium heat lightly browned, 5-6 minutes. Stir in the ketjap manis.

4.

Arrange the bok choy on plates and drizzle with the coconut sauce. Arrange the skewers on plates and sprinkle with sesame seeds. Serve as desired with basmati rice.

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