Grilled Kabobs
Use any of the marinades given below, or substitute your favorite homemade or bottled marinade.
Orange Marinade
1/4 cup apple cider vinegar
2 Tbs lower-sodium soy sauce
1 tsp minced fresh ginger
1/4 cup undiluted orange juice concentrate, thawed
2 Tbs lemon juice
8 cherry tomatoes
1 lb firm frozen tofu, thawed, excess water squeezed out, or 12 oz tempeh,
steamed
8 medium mushrooms
1 green pepper, in 1" squares
1 onion, in 8 wedges
1 medium zucchini, in 1" pieces
Whisk together all marinade ingredients. Set aside.
Cut tofu or tempeh into 1" cubes. Place them into a covered dish or zippered plastic bag. Add all the vegetables except the cherry tomatoes to the bag and pour the marinade over them. Marinate in the refrigerator at least 4 hours. Carefully stir or turn the zippered bag over a few times while marinating.
Divide the marinated ingredients evenly, along with the cherry tomatoes, and thread on four skewers. Place under a broiler or on the grill. Cook, turning and brushing with marinade a few times, about 8 minutes or until vegetables are tender crisp.
Yield: 4 servings Serving size: 1 skewer
Per serving with tofu: 190 calories, 8 g total fat (1.3 g sat fat), 16 g pro, 18 g carb, 3.5 g fiber, 285 mg sodium, 0 mg cholesterol
Exchanges: 1 vegetable, 1 other carbohydrate, 2 medium-fat meat
Per serving with tempeh: 246 calories, 8 g total fat (1.1 g sat fat), 21 g pro, 28 g carb, 9.0 g fiber, 273 mg sodium, 0 mg cholesterol
Exchanges: 1-1/2 starch, 1 vegetable, 2 medium-fat meat
Teriyaki Marinade 1/3 cup lower-sodium soy sauce, 2 tsp minced fresh ginger, 3 Tbs honey, 2 Tbs sherry.
Sweet Mustard Marinade 1/4 cup thawed undiluted apple juice concentrate, 2 Tbs honey, 3 Tbs cider vinegar, 1 Tbs lower-sodium soy sauce, 2 Tbs mustard.