Amazingly loaded with fiber and chock full of vitamin C, just one serving of this Smoky BBQ Soy Kabobs recipe 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