DR LA PUMA’S FREE NEWSLETTER

Subscribe to Dr La Puma’s Free newsletter for updates, insights, recipes and featured products.

Simply add your email below and a confirmation email will be sent to you...


Get a FREE Download of Cooking the RealAge Way recipes when you sign up now!


TOOLS & RESOURCES

Free Healthy Recipes

Chef MD

Quizzes

REFUEL

Healthy Bytes

Search
Generic filters
Exact matches only
Filter by Custom Post Type

Smoky BBQ Soy Kabobs

By DrLaPuma 9 years agoNo Comments
Home  /  Recipes  /  Smoky BBQ Soy Kabobs
tofu kabobs

Amazingly loaded with fiber and chock full of vitamin C, just one serving of this dish makes your RealAge 11.8 days younger.
Preparation Time:  25 minutes
Cooking Time:  10 minutes
Servings  4
Serving Size:

Ingredients:

24 ounces extra firm low fat tofu, such as Mori Nu brand
3 each: medium zucchini and yellow crookneck squash, cut into thick slices
1 red bell pepper, cut into 1 inch cubes
16 small to medium button mushrooms
1 small red onion, cut through the core into thin wedges
11/4 cups bottled barbecue sauce, such as K. C. Masterpiece or Trader Joe’s brands
2 teaspoons pureed chipotle chilies in adobo sauce
Olive oil cooking spray
1/2 teaspoon each: salt and freshly ground black pepper

Directions:

Preheat broiler. Press tofu between paper towels to absorb excess moisture. Cut into 11/2 inch squares. Alternately thread tofu and vegetables onto metal skewers (or bamboo skewers that have been soaked in cold water 10 minutes). In a small bowl, combine barbecue sauce and chipotle chilies. Coat a jelly roll pan or cookie sheet with cooking spray. Arrange skewers on pan; brush liberally on both sides with barbecue sauce mixture, reserving some in bottom of bowl. Broil 4 to 5 inches from heat source 5 minutes per side or until deeply browned. Brush with reserved barbecue sauce mixture from bowl, sprinkle with salt and pepper.

Tips:

Coating the skewers with extra sauce again right after they are broiled brightens the vegetable flavor and is worth the extra effort.

Substitutions:

For a smokier flavor, use hickory flavored barbecue sauce.

Nutrition Facts:

Fat Calories: 29.00 g
Total Fat:  3.20 g
Sat. Fat:  0.51 g
Cholesterol:  0.00 mg
Total Carbohydrate:  39.30 g
Fiber:  13.10 g
Sugars:  18.20 g
Protein:  36.60 g

Category:
  Recipes
this post was shared 0 times
 000
CLOSE
CLOSE
Top
Password Reset
Please enter your e-mail address. You will receive a new password via e-mail.