May 30, 2014

Easy tofu and vegetable skewers (Vegetarian, low fat)

  • 1 package firm or extra-firm tofu, well-pressed and chopped into 1-inch cubes
  • 1 zucchini, chopped 1-inch thick
  • 8 mushrooms, chopped in half
  • 1 green bell pepper, chopped into chunks
  • 3/4 cup Italian salad dressing
  • bamboo skewers, pre-soaked
  • salt and pepper, to taste
  1. Next, slice your tofu into 1-inch cubes. (works best if you have pressed your tofu first)
  2. Combine tofu and veggies in a shallow pan or sealable plastic bag. Cover with salad dressing, and allow to marinate for at least one hour; overnight is better.
  3. Arrange tofu and veggies on pre-soaked skewers, and season lightly with salt and pepper.
  4. Place on heated grill for 5-6 minutes, turning once, until veggies are cooked and tofu is lightly browned.

Note: If you're new to grilling tofu, you might want to check out these tips:
  • Tofu tends to stick to grills, so prepare your barbecue with a non-stick cooking spray or by rubbing it with oil.
  • Use firm, or if possible, extra-firm tofu, and always press your tofu well before grilling. You may also want to freeze and then thaw your tofu. This will allow the tofu to absorb more of the marinade flavors.
  • Marinate your tofu in your favorite marinade for at least 30 minutes before grilling. I like to marinate tofu in a zip lock bag in the refrigerator overnight. You can use just about any barbecue marinade recipe that you like, or try a store-bought marinade. Have a favorite salad dressing? That will work well too!
  • When marinating your tofu, even just a simple soy sauce, barbecue sauce or vinaigrette will do the trick. A marinade containing a bit of sugar is best, as it will caramelize and help the tofu get nice and crispy and crunchy on the outside, so add a bit of sugar, rice wine vinegar, honey or maple syrup to your marinade.
  • Use bamboo skewers rather than placing your tofu right on the grill. 
  • Grill over a pre-heated grill for 6-7 minutes on each side, brushing occasionally with extra marinade.

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