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–+ servings

Paul Mannion's Smoked Tofu Satay

Dinner
Paul masterly created this recipe and it has all the hallmarks of a top-quality athletes meal.
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Calories559kcal
Carbs32.2g
Protein25.3g
Fats36.6g
For Exercise Day
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Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Performance Benefits

This recipe contains a good quantity of each macronutrient, making it an excellent recovery meal.
Health Benefits

This recipe is a great source of iron, which your body uses to make haemoglobin and myoglobin. Haemoglobin is a protein in red blood cells that transports oxygen from the lungs all around the body. Myoglobin is a protein that provides oxygen for muscles.
Expert Tips

Feel free to add in any vegetables you have on hand.

Equipment

  • A pot and pan

Ingredients

  • 300 g Tofu (smoked)
  • 200 g Noodles
  • 1 Head of broccoli
  • 3 clove Garlic (crushed)
  • 1 Red onion (chopped)
  • 10 Mushrooms (chopped)
  • 4 Scallions (chopped)
  • ½ Courgette (chopped)
  • 400 ml Coconut Milk
  • 1 tbsp Sweet chilli sauce
  • 1 tbsp Soy sauce
  • 1 tsp Salt
  • 1 tsp Smoked paprika
  • 2 tbsp Curry powder
  • 1 tsp Ground pepper
  • 3 tbsp Cashew nuts
  • 1 tbsp Extra virgin olive oil

For the satay

  • 3 tbsp Peanut butter
  • 1 tbsp Soy sauce
  • 2 tbsp Sweet chilli sauce
  • 2 tsp Lemon juice
  • ½ tsp Chilli powder
  • 100 ml Water
5

Instructions

  • Add the tofu to a pan on medium heat with soy sauce and olive oil, cook for 4-5 minutes until brown on both sides. Next, toss in the onions and garlic, season with salt, paprika and pepper and mix gently.
  • Next, add the chestnuts, mushrooms, scallions, broccoli, sweet chilli and courgette and cook for 3-4 minutes.
  • Add half of the coconut milk and mix through the vegetables.
  • Add the noodles to a pot of boiling water and cook for 8-12 minutes.
  • For the satay: Mix the lemon juice, honey, soy sauce, curry powder and peanut butter in a small bowl. Add a splash of water if it’s too stiff. Transfer to a small pan and add the other half of the coconut milk, and heat gently for 5 minutes stirring continually, until combined.
  • Once the satay is a nice smooth consistency remove from the heat.
  • You have 2 serving options.
    1. add all the ingredients together, including the noodles, and mix with the satay sauce.
    2. Layer the noodles, then the vegetables and pour the satay sauce on top.
    Your call. My preference is to mix the noodles with the vegetables first and then combine with the satay so it’s all nicely flavoured.
  • Springle the cashew nuts on top and serve.

Notes

1 portion of "Smoked Tofu Satay" is equivalent to 374g.

Nutrition

Serving: 1ServingCalories: 559kcalCarbohydrates: 32.2gProtein: 25.3gFat: 36.6gSaturated Fat: 15.8gPolyunsaturated Fat: 3.3gMonounsaturated Fat: 6gCholesterol: 0.36mgSodium: 538mgPotassium: 866mgFiber: 5.7gSugar: 13gVitamin A: 67ugVitamin C: 46mgCalcium: 70mgIron: 5.3mg
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