Tofu Ratatouille Kebabs

Tofu Ratatouille Kebabs

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From: EatingWell Magazine, July/August 2015

Lemon-oregano marinade amps up tofu in this ratatouille-inspired vegetarian kebab recipe. Serve with whole-wheat orzo tossed with olive oil and herbs, or in a wrap with yogurt sauce.

Ingredients 4 servings

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  • 1 14- to 16- ounce package extra-firm water-packed tofu, drained
  • 4 tablespoons extra-virgin olive oil, divided
  • 1 teaspoon lemon zest
  • 2 tablespoons lemon juice
  • 1 tablespoon chopped fresh oregano or 1 teaspoon dried
  • ½ teaspoon salt, divided
  • ½ teaspoon ground pepper, divided
  • 16 cherry or grape tomatoes
  • 1 small eggplant (about 6 ounces), cut into 1-inch pieces
  • 1 medium zucchini, cut into 16 slices
  • 1 medium yellow bell pepper, cut into 1-inch pieces
  • 1 small red onion, cut into 1-inch pieces
  • 2 tablespoons tomato paste

Preparation

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  1. Pat tofu dry; cut into 1-inch cubes. Mix 1 tablespoon oil, lemon zest and juice, oregano and ¼ teaspoon each salt and pepper in a medium bowl. Stir in the tofu; marinate, stirring occasionally, for at least 10 minutes and up to 1 day.
  2. Preheat grill to medium. (No grill? Preheat broiler to high and follow the broiler variation for Step 4.)
  3. Meanwhile, toss tomatoes, eggplant, zucchini, bell pepper and onion with the remaining 3 tablespoons oil and ¼ teaspoon each salt and pepper in a large bowl. Thread the vegetables and the tofu alternately onto eight 10- to 12-inch skewers. Add tomato paste to the marinade in the bowl and whisk to combine. Brush the tops of the skewers with about half of the marinade mixture.
  4. Oil the grill rack (see Tip). Grill the skewers, marinade-side up, until the vegetables and tofu are starting to brown, 3 to 5 minutes. Turn them over, brush with the remaining marinade and continue grilling until the vegetables are lightly charred, 3 to 5 minutes more. (Broiler variation: Place skewers, marinade-side up, on an oiled broiler pan or a wire rack set on a large baking sheet. Broil until starting to brown, 5 to 6 minutes; turn over, brush with the remaining marinade and broil 5 to 6 minutes more.)
  • Make Ahead Tip: Prepare through Step 3, loosely cover and refrigerate for up to 8 hours.
  • Equipment: Eight 10- to 12-inch skewers
  • Oiling a grill rack before you grill helps prevent foods from sticking. Once the grill is heated, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)
  • Cut Down on Dishes: A rimmed baking sheet is great for everything from roasting to catching accidental drips and spills. For effortless cleanup and to keep your baking sheets in tip-top shape, line them with a layer of foil before each use.

Nutrition information

  • Serving size: 2 skewers
  • Per serving: 252 calories; 19 g fat(3 g sat); 4 g fiber; 14 g carbohydrates; 11 g protein; 64 mcg folate; 0 mg cholesterol; 8 g sugars; 0 g added sugars; 879 IU vitamin A; 81 mg vitamin C; 235 mg calcium; 3 mg iron; 375 mg sodium; 721 mg potassium
  • Nutrition Bonus: Vitamin C (135% daily value), Calcium (24% dv)
  • Carbohydrate Servings: 1
  • Exchanges: 2½ vegetable, 1 medium-fat meat, 3 fat

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