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Grilled Tofu Skewers

The research continues to show that shifting towards a plant-based helps reduce the risk of chronic illnesses and can help in maintaining a healthy weight. Furthermore, eating plant-based protein sources is one of the best ways consumers can make an impact on our declining environment. Grilled chicken and steaks are summertime favorites, but have you tried making grilled tofu for the family?

Pressing firm tofu in a towel with a heavy object removes excess moisture and makes for a product that’s ready to soak up a delicious marinade before hitting the flames. The following recipe has mouthwatering Asian-inspired flavors and honey to help get a nice, crisp caramelized exterior. Marinade for at least 30 minutes or up to 24 hours.

Ingredients

Marinade

  • ¾ cup olive oil
  • 2 tbsp rice wine vinegar
  • 2 tbsp lime
  • 2 tbsp soy sauce
  • 2 tsp grated ginger
  • 3 garlic cloves, minced
  • 2 tbsp honey
  • 1 Green onion, chopped

Skewer

  • 20 oz firm tofu
  • 10 wooden or metal skewers
  • Produce of choice – cherry tomatoes, diced pineapple, and/or sliced mushrooms, zucchini, squash.

Instructions

  1. If using wooden skewers, soak for at least 30 minutes or overnight.
  2. Wrap tofu in a kitchen towel then place on a plate or wide bowl. Place a heavy object on top, such as a cast iron skillet with the lid. Allow the heavy object to press the tofu for a minimum of ten minutes, but 30-60 minutes will result in a better texture.
  3. Combine all dressing ingredients and place in a storage container with a flat bottom.
  4. Cut tofu into 1-inch cubes and add to marinade. Marinate for at least 30 minutes, but up to 24 hours will allow for more flavor to get absorbed.
  5. Place tofu and vegetables onto skewers and grill for ~5 minutes on each side or until grill marks appear and a “crispy” texture.
  6. When finished grilling, drizzle extra marinade on top. Enjoy!

Shanthi Appelö is a registered dietitian and health and wellness spokesperson for Blue Cross Blue Shield of Michigan based in Detroit. A native of Enköping, Sweden, she moved to Knoxville, Tennessee where she later earned a Bachelor of Science in Nutrition with a minor in Business Administration and holds a Master of Science in Public Health Nutrition from the University of Tennessee. Passionate about the science of nutrition and behavior, Shanthi has experience working in clinical nutrition, public health and teaching in the university setting. In her free time, she enjoys experimenting in the kitchen, exploring the outdoors, working on art and spending time with family.

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