Marinated tofu & vegetable kebabs
1
Points®
Temps total: 1 h 2 min • Préparation: 20 min • Cuisson: 12 min • Portions: 4 • Difficulté: Facile
Enjoy these kebabs with your favorite rice or grain. Or wrap the cooked tofu and vegetables in Boston lettuce leaves.
Ingrédients
Cooking spray
4 spray(s)
Extra firm tofu
14 oz, drained
Zucchini
2 medium, each cut into 12 (1/2-inch) slices
Red bell pepper
1 medium, cut into 1-inch pieces
Red onion
1 medium, halved, then quartered and separated into 16 wedges
Teriyaki sauce
¼ cup(s)
Black pepper
⅛ tsp(s)
Instructions
1
Line broiler pan with foil and spray broiler rack with cooking spray.
2
Gently press tofu between several layers of paper towels or kitchen towels to remove excess water. Cut into 24 (1-inch) cubes.
3
Thread tofu alternately with zucchini, red pepper, and onion onto 8 (10- to 12-inch) metal skewers (if using wooden skewers, soak them in water at least 20 minutes to prevent charring).
4
Place skewers on a plate. Brush on all sides with some of teriyaki sauce. Let stand about 30 minutes, turning and brushing with sauce once or twice more.
5
Meanwhile, preheat broiler to high.
6
Transfer kebabs to prepared broiler rack. Broil about 4 inches from heat, turning several times, until vegetables have started to soften and tofu is browned, about 12 minutes. Sprinkle with black pepper.
7
Serving size: 2 kebabs
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*Basé sur une enquête de 2023 de Cerner Enviza auprès de 500 médecins qui recommandent des programmes de perte de poids aux patients.