Tofu & Vegetable Skewers

12 83 202
Ingredients Minutes Calories
Prep Cook Servings
1 h 5 min 18 min 4
Tofu & Vegetable Skewers
Health Highlights

Ingredients


1/2 cup Water
1/4 cup Maple syrup
3 tbsp Soy sauce
2 tbsp Barbecue sauce
1 tbsp oil
1 tbsp Garlic powder
1 tbsp Sriracha
1 tsp Black pepper
426 gm Tofu, regular, extra firm
1 medium pepper(s) Red bell pepper
1 medium Yellow onion
1 medium Zucchini

Instructions


  1. Soak wooden skewers in a shallow dish filled with water to prevent burning.
  2. Place tofu on a paper towel-lined plate. Top with another paper towel and another plate. Microwave for 3 minutes.
  3. Slice tofu into 9-12 cubes and set aside
  4. Combine water, maple syrup, soy sauce, BBQ sauce, oil, garlic powder, Sriracha, and black pepper then stir.
  5. Place tofu in the marinade and refrigerate for at least 1 hour.
  6. Remove tofu from marinade. Heat marinade over low heat and cook for about 10 minutes, until it reduces and thickens into a glaze.
  7. Assemble skewers, alternating between tofu and veggies.
  8. Heat a pan or grill and cook each skewer for 3-4 minutes on each side. Basting with the glaze.

Nutrition Facts

Per Portion

Calories 202
Calories from fat 49
Calories from saturated fat 6.4
Total Fat 5.4 g
Saturated Fat 0.7 g
Trans Fat 0
Polyunsaturated Fat 3.2 g
Monounsaturated Fat 1.3 g
Cholesterol 0
Sodium 1125 mg
Potassium 482 mg
Total Carbohydrate 27.3 g
Dietary Fiber 3.1 g
Sugars 19.3 g
Protein 12.5 g

Dietary servings

Per Portion


Meat Alternative 0.7
Vegetables 1.4

Energy sources


Pygal51%467.6984518089635198.0073327569296924%315.5775197573628254.580252931546225%318.24688574815497132.6572748414173551%24%25%CarbohydratesFatProtein

Meal Type(s)





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