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
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
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.
Coating the skewers with extra sauce again right after they are broiled brightens the vegetable flavor and is worth the extra effort.
For a smokier flavor, use hickory flavored barbecue sauce.
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