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Cook Time:50 minsTotal Time:50 minsServings:4Yield:4 servingsJump to Nutrition Facts
Cook Time:50 minsTotal Time:50 minsServings:4Yield:4 servings
Cook Time:50 mins
Cook Time:
50 mins
Total Time:50 mins
Total Time:
Servings:4
Servings:
4
Yield:4 servings
Yield:
4 servings
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients1cuplow-fat plain yogurtZest of 1 lemon1tablespoonlemon juice1 ½tablespoonschopped fresh oregano and/or marjoram2clovesgarlic, minced2tablespoonsextra-virgin olive oil, divided¾teaspoonsalt, divided½teaspoonground pepper, divided1 14- to 16-ounce package extra-firm tofu, cut into 1-inch pieces1large bell pepper, cut into 1-inch pieces1medium red onion, cut into 1-inch pieces
Cook Mode(Keep screen awake)
Ingredients
1cuplow-fat plain yogurt
Zest of 1 lemon
1tablespoonlemon juice
1 ½tablespoonschopped fresh oregano and/or marjoram
2clovesgarlic, minced
2tablespoonsextra-virgin olive oil, divided
¾teaspoonsalt, divided
½teaspoonground pepper, divided
1 14- to 16-ounce package extra-firm tofu, cut into 1-inch pieces
1large bell pepper, cut into 1-inch pieces
1medium red onion, cut into 1-inch pieces
DirectionsCombine yogurt, lemon zest and juice, oregano (and/or marjoram), garlic, 1 tablespoon oil, 1/2 teaspoon salt and 1/4 teaspoon pepper in a medium bowl. Transfer 1/2 cup of the mixture to a small bowl and refrigerate until ready to use.Add tofu to the remaining yogurt mixture and stir to coat. Let marinate at room temperature for 20 minutes or refrigerate for up to 1 day.Preheat grill to high.Toss bell pepper and onion in a large bowl with the remaining 1 tablespoon oil and 1/4 teaspoon each salt and pepper. Thread the marinated tofu, pepper and onion pieces alternately onto eight 8- to 10-inch skewers.Reduce grill heat to medium. Generously oil the grill rack (see Tip). Grill the skewers, turning once, until the tofu is lightly browned and the vegetables are tender-crisp, 6 to 8 minutes per side. Serve with the reserved yogurt sauce for dipping.TipsMake Ahead Tip: Marinate tofu (Step 2) for up to 1 day in the refrigerator; refrigerate yogurt dipping sauce separately.Equipment: Eight 8- to 10-inch skewersAn oiled grill rack keeps your food from sticking. Once your grill is good and hot, dip a folded paper towel in a little oil, hold it with tongs and rub it over the rack.Originally appeared: EatingWell Magazine, May/June 2016
Directions
Combine yogurt, lemon zest and juice, oregano (and/or marjoram), garlic, 1 tablespoon oil, 1/2 teaspoon salt and 1/4 teaspoon pepper in a medium bowl. Transfer 1/2 cup of the mixture to a small bowl and refrigerate until ready to use.Add tofu to the remaining yogurt mixture and stir to coat. Let marinate at room temperature for 20 minutes or refrigerate for up to 1 day.Preheat grill to high.Toss bell pepper and onion in a large bowl with the remaining 1 tablespoon oil and 1/4 teaspoon each salt and pepper. Thread the marinated tofu, pepper and onion pieces alternately onto eight 8- to 10-inch skewers.Reduce grill heat to medium. Generously oil the grill rack (see Tip). Grill the skewers, turning once, until the tofu is lightly browned and the vegetables are tender-crisp, 6 to 8 minutes per side. Serve with the reserved yogurt sauce for dipping.TipsMake Ahead Tip: Marinate tofu (Step 2) for up to 1 day in the refrigerator; refrigerate yogurt dipping sauce separately.Equipment: Eight 8- to 10-inch skewersAn oiled grill rack keeps your food from sticking. Once your grill is good and hot, dip a folded paper towel in a little oil, hold it with tongs and rub it over the rack.
Combine yogurt, lemon zest and juice, oregano (and/or marjoram), garlic, 1 tablespoon oil, 1/2 teaspoon salt and 1/4 teaspoon pepper in a medium bowl. Transfer 1/2 cup of the mixture to a small bowl and refrigerate until ready to use.
Add tofu to the remaining yogurt mixture and stir to coat. Let marinate at room temperature for 20 minutes or refrigerate for up to 1 day.
Preheat grill to high.
Toss bell pepper and onion in a large bowl with the remaining 1 tablespoon oil and 1/4 teaspoon each salt and pepper. Thread the marinated tofu, pepper and onion pieces alternately onto eight 8- to 10-inch skewers.
Reduce grill heat to medium. Generously oil the grill rack (see Tip). Grill the skewers, turning once, until the tofu is lightly browned and the vegetables are tender-crisp, 6 to 8 minutes per side. Serve with the reserved yogurt sauce for dipping.
Tips
Make Ahead Tip: Marinate tofu (Step 2) for up to 1 day in the refrigerator; refrigerate yogurt dipping sauce separately.
Equipment: Eight 8- to 10-inch skewers
An oiled grill rack keeps your food from sticking. Once your grill is good and hot, dip a folded paper towel in a little oil, hold it with tongs and rub it over the rack.
Originally appeared: EatingWell Magazine, May/June 2016
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Nutrition Facts(per serving)224Calories13gFat13gCarbs14gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
