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Baked Tofu and Veggies
July 7, 2016
Category
Dinners
Meal Ideas
Tofu and Veggies Skewers with Brown Rice Recipe
Persons
2
Prep Time
1 hour
Cook Time
20 minutes
Ingredients
- 300g (0.7 lb) Extra-firm organic Tofu, cut into 1-inch cubes (0.75 package)
- 300g (10 oz) Grape tomatoes, cut in halves
- 1 Green pepper, chopped into 1-inch pieces
- 1/3 Yellow onion, chopped into 1-inch pieces
- 1 Tbsp Honey
- 1 Tbsp Extra-virgin olive oil
- 1/2 tsp Dijon mustard
- 3 Tbsp Balsamic vinegar
- 1/2 tsp Sea salt
- 1/4 tsp Ground pepper
- 1/2 tsp Dried oregano (optional)
- 1 cup Brown Rice, cooked (optional)
Instructions
- Drain tofu and place on the paper towel.
- In a large bowl mix 1/2 Tbsp olive oil, honey, dijon mustard, vinegar, 1/4 tsp salt, ground pepper, and dried oregano.
- Add tofu, tomatoes, green pepper, and onion and gently stir to coat. Cover and chill for at least an hour (overnight preferred). If using wooden skewers, soak in water for 30 min.
- Preheat oven to 450 degrees. Thread tofu and vegetables onto skewers. Line a baking sheet with tin foil and cover with the remaining 1/2 Tbsp olive oil (or cooking spray).
- Bake for about 20 minutes, or until vegetables begin to blacken on the edges, rotating kebabs once or twice.
- Serve over brown rice or quinoa.
Nutrition Facts
Baked Tofu and Veggies
Serves: 2
| Amount Per Serving: | ||
|---|---|---|
| Calories | 413 | |
| % Daily Value* | ||
| Total Fat 13 | 20% | |
| Saturated Fat 1 | 5% | |
| Trans Fat | ||
| Cholesterol | 0 | |
| Sodium 635 | 26.5% | |
| Total Carbohydrate 56 | 18.7% | |
| Dietary Fiber 7 | 28% | |
| Sugars 24 | ||
| Protein 17 | ||
| Vitamin A | Vitamin C | |
| Calcium | Iron | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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