½ red capsicum, cut into chunks
150g Soyco Japanese Tofu, cut into 18 pieces
1 large zucchini, cut into chunks
100g broccoli, cut into small florets
6 small wooden skewers
85g (1⁄3 cup) SunRice Doongara Clever Low GI White Rice
1 tsp olive oil
1 bunch baby bok choy, trimmed, leaves separated
½ tsp sesame oil
1½ tbsp sweet chilli sauce
2 tsp sesame seeds, toasted
Thread capsicum, tofu, zucchini and broccoli onto skewers.
2. Cook rice in a small saucepan of boiling water following pack instructions or until tender. Drain well.
3. Meanwhile, preheat a barbecue grill or chargrill pan on medium. Spray skewers with cooking spray and add to grill. Cook for 2-3 minutes on each side or until vegetables are just cooked. Transfer to a plate and cover with foil to keep warm.
4. Heat oil in a large wok over a high heat. Add bok choy. Stir-fry for 3-4 minutes or until tender. Add sesame oil. Toss to coat.
5. Drizzle sweet chilli sauce over skewers and sprinkle with sesame seeds. Serve with rice and bok choy.
Note: Use remaining tofu to make a snack for two: Slice tofu and pan-fry in ½ tsp olive oil for 2-3 minutes. Top 1 low-fat, low-salt wrap with tofu, 15g (½ cup) baby spinach leaves, 40g (¼ cup) drained roasted red capsicum strips, in vinegar, ½ Lebanese cucumber, peeled into long ribbons, and ¼ cup fresh coriander leaves. Drizzle with 1 tsp sweet chilli sauce. Roll up, cut in half and serve.
To toast sesame seeds, cook in a small non-stick frying pan over a medium heat, stirring often, for 3-4 minutes.
Nutrition info per serve: 1719kJ, protein 21.4g, total fat 14.2g (sat. fat 1.8g), carbs 46.6g, fibre 6.7g, sodium 373mg. Carb exchanges 3. GI estimate medium.