In this healthy vegetarian kebab recipe, herbed yogurt does double duty as a marinade and dipping sauce. Serve with couscous or quinoa and a green salad.
Ingredients
- 1 cup low-fat plain yogurt
- Zest of 1 lemon
- 1 tablespoon lemon juice
- 1 ½ tablespoons chopped fresh oregano and/or marjoram
- 2 cloves garlic, minced
- 2 tablespoons extra-virgin olive oil, divided
- ¾ teaspoon salt, divided
- ½ teaspoon ground pepper, divided
- 1 14- to 16-ounce package extra-firm tofu, cut into 1-inch pieces
- 1 large bell pepper, cut into 1-inch pieces
- 1 medium red onion, cut into 1-inch pieces
Directions
- Step 1
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.
Step 2
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.
Step 3
Preheat grill to high.
Step 4
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.
Step 5
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.
Tips
Equipment: Eight 8- to 10-inch skewers
Tips
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.
Nutrition Facts
Serving Size: 2 kebabs and 2 Tbsp. sauce Per Serving: 224 calories; protein 14.1g; carbohydrates 12.9g; dietary fiber 2.8g; sugars 7.1g; fat 13.3g; saturated fat 2.3g; cholesterol 3.7mg; vitamin a iu 253.6IU; vitamin c 41.3mg; folate 17.2mcg; calcium 213.4mg; iron 1.9mg; magnesium 19.9mg; potassium 280.1mg; sodium 485.8mg; thiamin 0.1mg. Exchanges:
1 vegetable, 1/2 low-fat milk, 1 medium-fat meat, 1 1/2 fat
