BAKED TOFU KABOBS
1/2 cup coarse brown mustard
1/4 cup red wine vinegar
2 Tbsp. canola oil
1 tsp. garlic powder
2 tsp. coarsely ground coriander seed
2 Tbsp. reduced-sodium soy sauce, or to taste
2 tsp. paprika
1/4 tsp. red pepper flakes
Freshly ground black pepper, to taste
1 lb. extra firm tofu, pressed to remove excess liquid, cut into 24 equal pieces
1 red bell pepper, seeded and cut into 12 large chunks
1 green bell pepper, seeded and cut into 12 large chunks
1/2 Vidalia onion, peeled and cut into 8 chunks
In a small bowl mix together mustard, vinegar, oil, garlic powder, coriander seed, soy sauce, paprika, red pepper and black pepper. Pour into a resealable plastic bag, add tofu, seal bag and marinate tofu overnight.
Skewer the tofu, bell pepper and onions and place on a baking sheet
Preheat oven to 400 degrees F and bake for about 20 minutes, turning skewers after 10 minutes. You may also broil the kabobs, using the same technique, although cook time will be reduced.
Makes 4 servings
Per serving: 220 calories, 12 g total fat (<1 g saturated fat), 13 g carbohydrate 11 g protein, 3 g dietary fiber, 460 mg sodium.
Source: the American Institute for Cancer Research |