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Categories:Viewed: 22 - Published at: 6 years ago
Ingredients
- One 16-ounce tub extra-firm tofu
- 1 small green bell pepper, cut into 1-inch pieces
- 1 small red, orange, or yellow bell pepper, cut into 1-inch pieces
- 1 cup cherry or grape tomatoes
- 1 cup small baby bella or crimini mushrooms
- 1 1/2 tablespoons olive oil
- 2 1/2 tablespoons reduced-sodium soy sauce
- 2 tablespoons dry red or white wine
- 1/2 teaspoon dried basil
Method
- Cut the tofu into 4 thick slabs crosswise.
- Blot well between paper towels.
- Cut each slab into 6 large dice.
- Alternate the chunks of tofu, bell peppers, tomatoes, and mushrooms on each of 8 bamboo skewers, leaving about 1 1/2 inches of skewer at the bottom, and filling the entire skewer as close as possible to the top.
- Wrap the open ends of the skewers with aluminum foil.
- Combine the oil, soy sauce, wine, and basil in a small bowl and stir together.
- Heat half of the mixture on a griddle (either round or square) on the stovetop.
- Arrange 4 of the skewers on the griddle, with the longer wrapped ends hanging off the edge.
- Cook over medium-high heat, turning frequently, for 8 to 10 minutes total, or until the tofu and vegetables are touched with golden brown spots here and there.
- Remove the skewers to a plate and cover with foil to keep warm while repeating with the remaining skewers.
- Arrange the skewers over a hot cooked grain (brown rice, couscous, quinoa, or a combination of quinoa and bulgur, which can cook together).
- Serve with steamed broccoli or cauliflower and a colorful salad.
- Serve with Sauteed Paprika Potatoes (page 207) and any of the Recipe Not Required ideas for mixed greens (page 192).
- This is also lovely with Sweet and White Potato Salad with Mixed Greens (page 188) and steamed green beans or asparagus.
- Calories: 185
- Total Fat: 12g
- Protein: 13g
- Carbohydrates: 8g
- Fiber: 2g
- Sodium: 355mg
