In this healthy vegetarian kebab recipe, herbed yogurt is used as a marinade and dipping sauce. Serve with couscous or quinoa and a green salad.
Lemon & Herb Tofu Kebabs
Serves 4
Active Time: 50 minutes
Total Time: 50 minutes
1 cup low-fat plain yogurt
Zest of 1 lemon
1 tablespoon lemon juice
1 1/2 tablespoons chopped fresh oregano and/or marjoram
2 cloves garlic, minced
2 tablespoons extra-virgin olive oil, divided
3/4 teaspoon salt, divided
1/2 teaspoon ground pepper, divided
1 (14- to 16-ounce) package extra-firm tofu, cut into 1-inch pieces
1 large bell pepper, cut into 1-inch pieces
1 medium red onion, cut into 1-inch pieces
1. Combine yogurt, lemon zest and juice, oregano (and/or marjoram), garlic, 1 tablespoon oil, 1/2 teaspoon salt and 1/4 teaspoon pepper in a medium bowl. Transfer 1/2 cup of the mixture to a small bowl and refrigerate until ready to use.
2. Add tofu to the remaining yogurt mixture and stir to coat. Let marinate at room temperature for 20 minutes or refrigerate for up to one day.
3. Preheat grill to high.
4. Toss bell pepper and onion in a large bowl with the remaining 1 tablespoon oil and 1/4 teaspoon each salt and pepper. Thread the marinated tofu, pepper and onion pieces alternately onto eight 8- to 10-inch skewers.
5. Reduce grill heat to medium. Generously oil the grill rack. Grill the skewers, turning once, until the tofu is lightly browned and the vegetables are tender-crisp, 6 to 8 minutes per side. Serve with the reserved yogurt sauce for dipping.
Tasty tips
Marinate tofu (Step 2) for up to one day in the refrigerator; refrigerate yogurt dipping sauce separately.
Oiling a grill rack before you grill foods helps ensure that the food won’t stick. Oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.) When grilling delicate foods like tofu and fish, it is helpful to coat the food with cooking spray.
Recipe nutrition per serving: 224 Calories, Total Fat: 13 g, Saturated Fat: 2 g, Cholesterol: 4 mg, Carbohydrates: 13 g, Fiber: 3 g, Total Sugars: 7 g, Added Sugars: 0 g, Protein: 14 g, Sodium: 486 mg, Potassium: 280 mg, Folate: 17 mcg, Calcium: 213 mg
Carbohydrate Serving: 1
(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.)
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