Healthy Grilling

Tofu Nectarine Skewers with Paprika Mint Salad

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Tofu Nectarine Skewers with Paprika Mint Salad

Tofu Nectarine Skewers with Paprika Mint Salad - Great mix of sweet and savory flavors

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Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 1 hr 35 min.
Ready in
Calories:
318
calories
Calories

Healthy, because

Even smarter

Nutritional values

With around 15 percent vegetable protein, tofu provides about as much protein as most types of meat. That makes it a great alternative for veggie fans.

If you don't like the combination of fruity and spicy, you can also replace the nectarine with pieces of zucchini or bell bell pepper.

1 serving contains
(Percentage of daily recommendation)
Calorie318 cal.(15 %)
Protein22 g(22 %)
Fat15 g(13 %)
Carbohydrates22 g(15 %)
Sugar added0 g(0 %)
Roughage7.3 g(24 %)
Vitamin A0.5 mg(63 %)
Vitamin D0 μg(0 %)
Vitamin E14.7 mg(123 %)
Vitamin K124.5 μg(208 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.4 mg(36 %)
Niacin7.5 mg(63 %)
Vitamin B₆0.6 mg(43 %)
Folate111 μg(37 %)
Pantothenic acid0.7 mg(12 %)
Biotin8.8 μg(20 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C183 mg(193 %)
Potassium832 mg(21 %)
Calcium366 mg(37 %)
Magnesium127 mg(42 %)
Iron4.9 mg(33 %)
Iodine11 μg(6 %)
Zinc2.4 mg(30 %)
Saturated fatty acids3.7 g
Uric acid50 mg
Cholesterol8 mg

Ingredients

for
2
Ingredients
7 ozs firm Tofu
1 Nectarine
1 Lime
1 garlic clove
1 sprig rosemary
1 Tbsp olive oil
peppers
1 Bell pepper
1 ½ ozs Arugula (1 bunch)
½ bunch mint
5 ozs Yogurt
salt
Red pepper flakes
How healthy are the main ingredients?
TofuYogurtolive oilmintArugularosemary
Preparation

Kitchen utensils

6 small wooden skewers

Preparation steps

1.

Soak wooden skewers in water. Cut tofu into cubes. Wash nectarine, cut in half, remove seeds and cut into wedges. Thread tofu and nectarine alternately onto skewers.

2.

Squeeze lime, peel garlic and chop finely. Wash rosemary and pluck needles. Mix lime juice, garlic and rosemary with olive oil and season with pepper. Let the skewers marinade for 1 hour.

3.

Meanwhile, wash and clean the bell bell pepper and cut into strips. Wash arugula and mint, shake dry and chop coarsely.

4.

For the sauce, mix yogurt with lemon juice, salt, pepper and chili flakes.

5.

Grill skewers on the grill or in a grill pan for 8-10 minutes over medium heat and season with salt. Serve skewers with the salad and yogurt sauce.