AIS Sports Nutrition

Tofu kebabs

You will need 12 bamboo skewers, soaked in water
500g packet firm tofu, thickly sliced and cut into triangles
1/4 cup soy sauce
1 tsp minced garlic
1 1/2 tbs honey
2 cups rice
500g cherry tomatoes
2 zucchini, cut into four lengthways and thickly sliced
2 red onions, cut into wedges
green salad, to serve (optional)

Place tofu in a non-metallic container. Combine soy sauce, garlic and honey in a small bowl, then pour over tofu. Cover and refrigerate for 30 minutes to marinate. Meanwhile, cook rice according to packet instructions. Thread tomatoes, zucchini, onions and tofu alternatively onto skewers (2 pieces of each per skewer). Preheat barbecue grill plate to medium-high heat. Cook, turning occasionally, for 5 minutes or until lightly charred. Serve with rice and a salad, if desired.


High Fuel
Low Fuel
Energy (kJ)
Protein (g)
Fat (g)
Carbohydrate (g)
Calcium, Iron

Serves: 4-6

Athletes with high fuel needs (e.g. endurance athletes, athletes who are growing, athletes aiming to increase muscle mass) require extra carbohydrate-based ingredients and a larger serve size

Athletes with low fuel needs (e.g. skill-based athletes, athletes trying to reduce body fat) need to opt for a smaller serve size 

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