Looking for a great way to eliminate meat from your BBQ for dieting or personal preference? Are you looking for an easy way to introduce tofu to the family? Try incorporating it into an already familiar barbecue favorite. This recipe recreates traditional kabobs, substituting tofu for the meat and adding plenty of late summer's bountiful vegetables. Add some baked beans, corn on the cob or a green salad for a delicious meatless barbeque. It's ideal to plan your meal ahead, and to ensure the best flavorful result, marinating the tofu overnight for at least 12 hours is recommended.
Ingredients:
- 1/2 cup coarse brown mustard
- 1/4 cup red wine vinegar
- 2 tablespoons canola oil
- 1 teaspoon garlic powder
- 2 teaspoons coarsely ground coriander seed
- 2 tablespoons reduced-sodium soy sauce, or to taste
- 2 teaspoons paprika
- 1/4 teaspoon red pepper flakes
- Freshly ground black pepper, to taste
- 1 pound extra firm tofu, pressed to remove excess liquid, cut into 24 equal pieces
- 1 red bell pepper, seeded and cut into 12 large chunks
- 1 green bell pepper, seeded and cut into 12 large chunks
- 1/2 Vidalia onion, peeled and cut into 8 chunks
Directions:
In a small bowl mix together mustard, vinegar, oil, garlic powder, coriander seed, soy sauce, paprika, red pepper and black pepper. Pour into a resealable plastic bag, add tofu, seal bag and marinate tofu overnight.
Skewer the tofu, bell pepper and onions and place on a baking sheet.
Preheat oven to 400 degrees and bake for about 20 minutes, turning skewers after 10 minutes. You may also broil the kabobs, using the same technique, although cook time will be reduced.
Servings: 4
Per serving: 220 calories, 12 g total fat (<1 g saturated fat), 13 g carbohydrate 11 g protein, 3 g dietary fiber, 460 mg sodium.
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