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Healthy You

Fresh Recipe: Grilled Veggie Skewers

Monday, May 21, 2018 8:27 AM

Summer-like weather has us running outside! No one wants to turn on the oven and stay indoors, so the grill becomes the summer savior. If you’re tired of grilling the same thing all the time, Emmaline Rasmussen, MS, RD, LDN, Clinical Research Dietitian at NorthShore, offers a delicious, meat-free option! Packed with protein, vitamins C and A, and healthy fats for your heart health, these grilled vegetable skewers are not one to miss.

VegetarianGrilling

Skewer Ingredients:

  • 16 wooden or bamboo skewers
  • 2 zucchini, cut into ½-inch thick semicircular slices
  • ½ lb white, cremini or baby bella mushrooms (or portabella mushroom caps cut into 1” pieces)
  • 1 large red onion, cut into large chunks
  • 1 ½ cups large broccoli florets
  • 16 cherry tomatoes
  • 1 fresh pineapple, cut into chunks
  • 1 red bell pepper, cut into chunks
  • 1 green bell pepper, cut into chunks
  • 2 blocks extra firm, non-silken tofu, pressed

Marinade:

  • ¼ cup + 1 tbsp olive oil
  • 2 ½ tbsp orange juice (preferably fresh squeezed)
  • 2 ½ tbsp Sriracha chili sauce
  • ¼ cup + 1 tbsp low-sodium soy sauce
  • 1 ½ tbsp dried basil
  • More chili powder, to taste (to kick the spiciness up a notch)
  • ¾ tsp black pepper

Directions:

  1. Soak skewers in water for 12-15 minutes.
  2. To press the tofu: place tofu on a plate with a dishtowel underneath and cover with another dishtowel. Place a cutting board on top. Place a heavy object on top, like cans of food or a couple of heavy books. Let sit for 15-20 minutes.
  3. Blanch broccoli florets.
  4. Prepare grill with a two-zone fire and oil the grates. Medium Heat and Low Heat.
  5. Combine olive oil, orange juice, Sriracha sauce, soy sauce, basil, black pepper, and additional chili powder (if desired).
  6. Slice tofu into 8 steaks.
  7. Arrange tofu steaks on a plate or in a plastic bag with half the marinade for 10 minutes.
  8. While the tofu marinates, alternate sliding zucchini slices, mushrooms, onion chunks, broccoli florets, cherry tomatoes, pineapple, and bell pepper chunks onto skewers.
  9. Use a grill-safe brush to marinate all sides of the vegetable skewers.
  10. Place the veggies on the Medium Heat side and the tofu on the Low Heat side.
  11. Cook the skewers until the vegetables are tender, 12-16 minutes, turning and basting periodically.
  12. Grill tofu on well-oiled grates for 10 minutes on each side (turn 90 degrees halfway on each side for a cross-hatch grill pattern).

 Enjoy!