CATEGORY |
CUISINE |
TAG |
YIELD |
|
|
Veg04 |
4 |
Servings |
INGREDIENTS
1/4 |
c |
Apple cider vinegar |
2 |
T |
Lower-sodium soy sauce |
1 |
t |
Minced fresh ginger |
1/4 |
c |
Undiluted orange juice |
|
|
concentrate thawed |
2 |
T |
Lemon juice |
1 |
lb |
Firm frozen tofu, thawed |
|
|
Excess water squeezed out |
|
|
OR 12 oz tempeh, steamed |
8 |
|
Mushrooms |
1 |
|
Green pepper, in 1" squares |
1 |
|
Onion, in 8 wedges |
1 |
|
Zucchini, in 1" pieces |
8 |
|
Cherry tomatoes |
INSTRUCTIONS
Use any of the marinades given below, or substitute your favorite
homemade or bottled marinade. Yield: 4 servings. Serving size: 1
skewer 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. Per
serving with tofu: 190 calories, 8 g total fat (1.3 g saturated fat),
16 g protein, 18 g carbohydrates, 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 saturated fat), 21 g protein, 28 g carbohydrates, 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. Recipe by: http://soyfoods.com/SimplySoy/ 3/99 Converted
by MM_Buster v2.0l.
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