Yield: 4 servings
|¼ cup||Apple cider vinegar|
|2 tablespoons||Lower-sodium soy sauce|
|1 teaspoon||Minced fresh ginger|
|¼ cup||Undiluted orange juice concentrate; thawed|
|2 tablespoons||Lemon juice|
|1 pounds||Firm frozen tofu; thawed|
|\N \N||Excess water squeezed out|
|\N \N||OR 12 oz tempeh; steamed|
|1 \N||Green pepper; in 1\" squares|
|1 \N||Onion; in 8 wedges|
|1 medium||Zucchini; in 1\" pieces|
|8 \N||Cherry tomatoes|
Use any of the marinades given below, or substitute your favorite homemade or bottled marinade. Yield: 4 servings. Serving size: 1 skewer Whisk together all marinade ingredients. Set aside. Cut tofu or tempeh into 1" cubes. Place them into a covered dish or zippered plastic bag. Add all the vegetables except the cherry tomatoes to the bag and pour the marinade over them. Marinate in the refrigerator at least 4 hours. Carefully stir or turn the zippered bag over a few times while marinating.
Divide the marinated ingredients evenly, along with the cherry tomatoes, and thread on four skewers. Place under a broiler or on the grill. Cook, turning and brushing with marinade a few times, about 8 minutes or until vegetables are tender crisp.
Per serving with tofu: 190 calories, 8 g total fat (1.3 g saturated fat), 16 g protein, 18 g carbohydrates, 3½ g fiber, 285 mg sodium, 0 mg cholesterol. Exchanges: 1 vegetable, 1 other carbohydrate, 2 medium-fat meat. Per serving with tempeh: 246 calories, 8 g total fat (1⅒ g saturated fat), 21 g protein, 28 g carbohydrates, 9.0 g fiber, 273 mg sodium, 0 mg cholesterol. Exchanges: 1-½ starch, 1 vegetable, 2 medium-fat meat.
Teriyaki Marinade: ⅓ cup lower-sodium soy sauce, 2 tsp minced fresh ginger, 3 Tbs honey, 2 Tbs sherry.
Sweet Mustard Marinade: ¼ cup thawed undiluted apple juice concentrate, 2 Tbs honey, 3 Tbs cider vinegar, 1 Tbs lower-sodium soy sauce, 2 Tbs mustard.
Recipe by: 3/99
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