#FoodieFriday - Satay Tofu with Brown Rice. | U Fit Studio

#FoodieFriday is here again!

U Fit studio have joined forces with Clean Eating by Jay to bring you exciting new recipes each and every Friday.

Whether you have a savoury tooth or sweet, we are sure you will find something to enjoy!

Next up, Satay Tofu with Brown Rice.


  • 150g Tofoo. Co Firm Tofu
  • ½ Red onion – Cut into large chunks
  • Courgette
  • Mushrooms
  • Aubergine
  • Pepper
  • Brown Basmati Rice
  • Spring Onion
  • Coriander – chopped finely
  • Satay sauce – 1 tbsp Sukrin Peanut Flour – 1 tsp light soy sauce – Chilli Flakes (to taste/optional)


  1. Grab a few skewers and soak in cold water for a minimum of 20 minutes. This will prevent them from charring when cooking in the oven
  2. Cut your tofu into large chunks approx 3cm3 in size
  3. Add the ingredients for the satay sauce to a bowl and combine with the tofu. Be careful not to mix too vigorously or the tofu will fall apart
  4. Chop your veggies into large chunks approximately the same size as the tofu.
  5. Thread your tofu and veggies into your skewers and place on a baking tray and cook in a pre heated oven at 150oc for 15 mins.
  6. Whilst the skewers are cooking heat your cooked brown rice in a pan with chopped spring onion and coriander
  7. Serve and drizzle any left over satay sauce over the skewers