RECIPE: homemade healthy sosaties for the braai - Medshield Movement

RECIPE: homemade healthy sosaties for the braai

Looking for a healthy recipe to add into your braai rotation? Try these homemade chicken sosaties! Following a plant-based diet or wanting to add some more vegetarian meals into your meal plan? Simply swap out the chicken for blocks of firm tofu or thick slices of aubergine.

Homemade sosaties contain less salt (you can leave the salt out altogether if you like) and are free from preservatives. These are so fun and easy to make – rope in the family to help you! The peppers are packed with Vitamin C and A and the  pineapple gives a naturally sweet touch!
If you’re using wooden skewers, make sure to pre-soak them in water for a few hours or simply do this the night before.

What You Need:

  • 500g chicken breasts (or tofu or aubergine), cut into 2cm cubes1 red pepper, cut into squares of a similar size
  • 1 yellow pepper, cut into squares of a similar size
  • 1 red onion, cut into squares of a similar size
  • 1 Pineapple, cut into squares of a similar size

For the Marinade:

  • 3 tbsp olive oil
  • Zest and juice of 1 lemon
  • 1 tsp each: smoked paprika, cumin, garlic powder, turmeric, chilli flakes (optional)
  • Pinch of salt and freshly ground black pepper

    Method:
    1/ Whisk all the marinade ingredients together and add your protein into the mixture. Cover and refrigerate for 1-2 hours.

          2/ Assemble the sosasties by threading the protein with the vegetables and pineapple, creating a colourful sosatie.

          3/ Grill over a medium-high heat on the braai for about 10-15 minutes, turning occasionally to make sure all sides are cooked.

        4/ Serve with a salad of your choice!

Looking for another easy chicken dish to feed the family? Try this one Greek-style on-tray oven dish! Looking for some more plant-based alternatives? Read how to make easy vegan food swaps here!

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