Tofu and Fruit Skewers

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Tofu and Fruit Skewers
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Difficulty:
easy
Difficulty
Preparation:
10 min.
Preparation
ready in 20 min.
Ready in
Calories:
477
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie477 kcal(23 %)
Protein41.43 g(42 %)
Fat16.43 g(14 %)
Carbohydrates48.16 g(32 %)
Sugar added0 g(0 %)
Roughage3.58 g(12 %)
Vitamin A186.09 mg(23,261 %)
Vitamin D0 μg(0 %)
Vitamin E1.59 mg(13 %)
Vitamin B₁0.06 mg(6 %)
Vitamin B₂0.07 mg(6 %)
Niacin2.13 mg(18 %)
Vitamin B₆0.22 mg(16 %)
Folate75.26 μg(25 %)
Pantothenic acid0.4 mg(7 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C70.99 mg(75 %)
Potassium317.88 mg(8 %)
Calcium88.58 mg(9 %)
Magnesium19.13 mg(6 %)
Iron3.63 mg(24 %)
Zinc0.19 mg(2 %)
Saturated fatty acids1.16 g
Cholesterol0 mg

Ingredients

for
4
Ingredients
2 ⅔ cups Smoked tofu
4 tablespoons light soy sauce
2 tablespoons sesame oil
2 ripe Mangoes
4 sprigs Thai basil
2 organic Limes
Couscous (to serve)
How healthy are the main ingredients?
soy saucesesame oilMangoLime
Preparation

Kitchen utensils

1 Skillet, 1 Rolling pin, 1 Small pot, 1 Bowl, 1 Teaspoon, 1 Large knife, 1 Cutting board, 1 Baking sheet, 1 Parchment paper, 1 Plastic wrap, 1 Wooden spoon, 1 Brush

Preparation steps

1.
Cut the tofu into large cubes or rectangles and put into a bowl. Add the soy sauce and oil and marinate for 10 minutes. Peel the mangos, cut away from the stones in thick slices and cut into large cubes or rectangles. Wash the Thai basil, shake dry and pick the leaves from the stalks. Wash the limes and cut into wedges. Thread all the ingredients alternately on wooden skewers and grill on a hot barbecue for about 10 minutes. Serve on plates with couscous salad.