If you haven't tried tofu yet or aren't sure how to cook it, now is the time. This easy recipe gives a delicious and colorful twist to the everyday kebab. Tofu is an excellent source of protein, calcium, iron, potassium, and even has a generous amount of fiber. The marinade gives the veggies a great flavor. Buying tofu that is already marinated is a great time-saver. That leaves you plenty of time to make the peanut sauce, which gives the kebabs a perfect finishing touch.
Serves: 4
Per Serving (per skewer): 270 Calories, 14g Fat (3g Sat. Fat), 22g Carbohydrates, 5g Protein, 5g Fiber, 594mg Sodium
NOTE: Not OK for those on the LMD (Low Microbial Diet).
Ingredients:
Peanut Sauce:
¼ cup peanut butter (or almond butter)
¼ cup canned crushed pineapple, plus 2-4 Tbsp juice
2 minced garlic cloves
1 tbsp lemon juice
1 tsp reduced-sodium soy sauce
Kebabs:
3 yellow summer squash, peeled and cut into 12 pieces
1 small green bell pepper, seeded and cut into 8 squares
4 fat spring onions (ends and green tops removed), cut diagonally in half OR 1 medium red onion cut in 8 wedges
7-8 oz spicy marinated Firm/ extra firm tofu, preferably Thai or Southwestern flavor
4 8" metal skewers
Marinade:
1 tbsp reduced-sodium soy sauce
¼ cup lime juice (1 lime)
1 tbsp honey
1 tsp grated fresh ginger
¼ tsp red pepper flakes, or to taste
Cooking Directions:
- Heat a well-oiled grill or preheat the broiler.
- Make the dipping sauce: In a blender, combine the peanut butter, pineapple juice, garlic, red pepper flakes, lemon juice and soy sauce. Puree until the sauce is smooth. You can thin the sauce with more lemon juice, as needed. Set it aside or refrigerate, tightly covered, up to 24 hours.
- Make the marinade: In a large bowl, mix the soy sauce with the lime juice, honey, ginger and red pepper flakes. Add the vegetables and toss to coat. Let them stand for 15-30 minutes.
- Make the skewers: alternate the vegetables and tofu and brush them with the leftover marinade.
- Grill the skewers for about 2 minutes per side until the vegetables are tender and lightly browned.
- Serve with the Peanut Dipping Sauce, either hot, warm or at room temperature.
Recipe from: American Institute for Cancer Research Website: Health-e-Recipes; www.aicr.org