Grilled Tofu and Mushroom Brochettes – Weight Loss Recipe

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(makes 4 servings)

 

Ingredients: Nutrition Facts for Grilled Tofu and Mushroom Brochettes
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1 lemon

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1 garlic clove, crushed

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3 tablespoons olive oil

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4 tablespoons white wine vinegar

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1 tablespoon fresh rosemary, chopped

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1 tablepoon cilantro, chopped

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1 tablepoon fresh thyme, chopped

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10 1/2 oz. package of firm beancurd (tofu)

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12 oz. white button mushrooms

small bullet salt and pepper, to taste (not included in Nutrition Facts label)

 

Directions:
1. Wash outside of lemon thoroughly with warm water and soap*. Pat dry then grate peel and set aside. Slice lemon in half and squeeze out juice into a medium sized bowl. (*Why wash the outside of the lemon first? They are put out in the bins at the market by hand and are often picked up and looked over by other customers. Since we are using the peel in this recipe, to prevent possible foodborne illness from occurring, washing off the germs from previously handling with soap and water will ensure a safer meal.)
2. Add the garlic, oil, vinegar and chopped herbs with the lemon juice and mix well. Add salt and pepper to taste.
3. Clean mushrooms with a damp cloth to remove any excess soil. Slice mushrooms in half and set aside.
4. Using a sharp knife, slice the tofu into medium sized chunks. Thread tofu alternated with sliced mushrooms onto metal or wood skewers. Place brochettes into a shallow pan and pour the lemon-herb marinade over the skewers, coating evenly. Cover with plastic wrap and refrigerate for 1-2 hours.
5. Prepare grill. Remove brochettes and set aside marinade for basting. Cook brochettes over a hot grill, brushing often with the reserved marinade for about 6 minutes or until cooked through.
6. Serve with an extra sprinkling of chopped fresh herbs and lemon wedges.

 

TEXT VERSION OF NUTRITION FACTS:
Serving Size: 1/4 of recipe (200 g)
Servings Per Recipe: 4
Amount per serving
Calories 164
Calories from fat 112
Total Fat 12 g
Saturated Fat 2 g
Cholesterol 0 mg
Sodium 31 mg
Total Carbohydrates 8 g
Dietary Fiber 2 g
Sugars 1 g
Protein 8 g
Vitamin A 0%
Vitamin C 15%
Calcium 4%
Iron 8%

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