Vegetable Satay

Rating: 2.5 stars
2 Ratings
  • 5 star values: 0
  • 4 star values: 1
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 1

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.

EatingWell Test Kitchen
Source: EatingWell Magazine, November/December 2007

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Recipe Summary

total:
2 hrs 30 mins
Servings:
1
Nutrition Profile:
Heart Healthy
Low-Calorie
Low Carbohydrate
Dairy-Free
Diabetic Appropriate
Gluten-Free
Vegetarian
Low Sodium
Low Added Sugars
Nutrition Info
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Ingredients

Directions

  • 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.

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  • 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

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.

People with celiac disease or gluten-sensitivity should use soy sauces that are labeled "gluten-free," as soy sauce may contain wheat or other gluten-containing sweeteners and flavors.

Nutrition Facts

Serving Size: 1 skewer
Per Serving:
33 calories; protein 1.6g 3% DV; carbohydrates 3g 1% DV; dietary fiber 1.4g 6% DV; sugars 0.5g; fat 2g 3% DV; saturated fat 0.3g 2% DV; cholesterol 0mg; vitamin a iu 708.8IU 14% DV; vitamin c 33.5mg 56% DV; folate 30.4mcg 8% DV; calcium 18.2mg 2% DV; iron 0.4mg 2% DV; magnesium 10.6mg 4% DV; potassium 154.9mg 4% DV; sodium 110.9mg 4% DV; thiamin 0mg 3% DV.
Exchanges:

1 vegetable, 1 fat
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Reviews (2)

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2 Ratings
  • 5 star values: 0
  • 4 star values: 1
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 1
Reviews:
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EatingWell User
Rating: 4 stars
07/15/2013
Pretty Darned Good I was mildly surprised especially after the first review. Actually came out really good and tasty. If you don't drain the broccoli and cauliflower WELL after you cook it I could see how that might water down the flavor but mine came out really tasty and I even reduced the salt by half. Other half really liked it too. I used Chinese sesame oil which is more flavorful than some of the health food 'sesame oils'. I also used Sun Brand Madras Curry Powder and real ginger minced (not the juice). Those are the only things I can think of that would make it bland but mine was not bland at all. Did not skewer. Will make it again. Pros: I had all the ingredients Read More
EatingWell User
Rating: 1 stars
06/16/2013
Veggies and peanut butter seems like a good idea but it comes out bland and boring. This also ran through me like Mexican water does to an American. Avoid this at all costs. Pros: None Cons: To many to list Read More
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