From EatingWell: November/December 2007
Although usually made with strips of chicken or beef, this Indonesian-style satay can be made with fresh broccoli and cauliflower florets. Hot Madras curry has a bit of a kick; use regular curry powder if you just want the flavor of curry but not the heat. To save time, look for broccoli and cauliflower already cut into florets in the produce section or at the salad bar of your supermarket.
- 24 broccoli florets, (about 10 ounces)
- 24 cauliflower florets (about 10 ounces)
- 1 tablespoon reduced-sodium soy sauce
- 1 tablespoon rice vinegar
- 1 tablespoon toasted sesame oil
- 1 tablespoon minced fresh ginger, or ginger juice (see Note)
- 1 tablespoon smooth natural peanut butter
- 1 clove garlic, minced
- 1 teaspoon hot Madras curry powder
- 1/4 teaspoon salt
- Bring a large saucepan of water to a boil over high heat. Add broccoli and cauliflower; cook until tender-crisp, about 3 minutes. Drain; rinse under cool water.
- Whisk soy sauce, vinegar, oil, ginger (or ginger juice), peanut butter, garlic, curry and salt in a large bowl until smooth. Add the florets; gently toss to coat. Let marinate at room temperature for at least 2 hours or cover and refrigerate for up to 1 day.
- To serve, thread 2 broccoli and 2 cauliflower florets onto each skewer. (Reserve marinade.) Arrange the skewers on a platter in a single layer and drizzle with the marinade.
Tips & Notes
- Make Ahead Tip: Prepare through Step 2, cover and refrigerate for up to 1 day. | Equipment: 12 skewers
- Note: We use bottled ginger juice (pressed gingerroot) to add the taste of fresh ginger without the work of mincing or grating. Use it to flavor drinks, stir-fries, marinades or anywhere you'd use fresh ginger. Find it in specialty stores or online at gingerpeople.com.
Per skewer: 33 calories; 2 g fat (0 g sat, 1 g mono); 0 mg cholesterol; 3 g carbohydrates; 0 g added sugars; 2 g protein; 1 g fiber; 112 mg sodium; 156 mg potassium.
Nutrition Bonus: Vitamin C (60% daily value), Vitamin A (15% dv)
Carbohydrate Servings: 1/2
Exchanges: 1 vegetable, 1 fat
Nutrition Note: (for 2 skewers)
More From EatingWell
If planning out quick and healthy meals for your family is a...
Adding lean protein, such as chicken, turkey, lean beef, low-...
Canned tuna is a quick, healthy and delicious option for...
Wraps are a delicious and healthy alternative to standard...
From grilled steak to creamy chicken, our quick and healthy...
If you’re trying to cut back on carbs or are following a low-...
Asparagus, rhubarb, peas, artichokes, beets, carrots and more...
Take advantage of all of the spring’s fresh produce with our...
Quinoa is a superfood that is packed with fiber and protein...
Healthy scones are as easy to make as a quick bread and these...
Turkish, Lebanese and other Middle Eastern flavors star in...The easiest way to make your chicken sing—punch it up with fresh...
Our healthy lemon recipes are bursting with the bright,...
Preventing heart disease through diet is made easier with our...
Instead of going out for date night, stay in and cook a...
One-pot meals are great, but they often serve a crowd. These...
- Type of Dish
- Ease of Preparation
- 8 or more
- November/December 2007