Tandoori Tofu and Vegetable Kebabs Recipe

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Tandoori Tofu and Vegetable Kebabs
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Ingredients:

Directions:

  1. Preheat oven to 375°.
  2. Arrange tofu in a single layer on a foil-lined baking sheet coated with cooking spray. Bake at 375° for 25 minutes or until tofu releases 3 or more tablespoons liquid.
  3. Prepare grill.
  4. Combine chopped onion and next 8 ingredients (through garlic) in a large bowl. Add tofu, mushrooms, and onion wedges; toss gently to coat. Let stand at room temperature 30 minutes.
  5. While tofu and vegetables marinate, prepare rice. Bring water to a boil in a medium saucepan; stir in rice. Cover, reduce heat, and simmer 15 minutes or until liquid is absorbed. Stir in raisins and 1/4 teaspoon salt. Let stand 5 minutes; fluff with a fork.
  6. Remove tofu and vegetables from bowl; discard marinade. Thread tofu cubes, mushrooms, and onion wedges alternately onto 8 (6-inch) skewers. Lightly coat kebabs with cooking spray; sprinkle with remaining 3/4 teaspoon salt. Place kebabs on grill rack coated with cooking spray; grill 4 minutes on each side or until lightly browned. Serve with rice.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 329.64 Kcal (1380 kJ)
Calories from fat 38.28 Kcal
% Daily Value*
Total Fat 4.25g 7%
Cholesterol 2.76mg 1%
Sodium 629.95mg 26%
Potassium 786.87mg 17%
Total Carbs 67.69g 23%
Sugars 24.49g 98%
Dietary Fiber 4.58g 18%
Protein 9.49g 19%
Vitamin C 10.5mg 17%
Iron 33.7mg 187%
Calcium 148.6mg 15%
Amount Per 100 g
Calories 67.06 Kcal (281 kJ)
Calories from fat 7.79 Kcal
% Daily Value*
Total Fat 0.87g 7%
Cholesterol 0.56mg 1%
Sodium 128.16mg 26%
Potassium 160.08mg 17%
Total Carbs 13.77g 23%
Sugars 4.98g 98%
Dietary Fiber 0.93g 18%
Protein 1.93g 19%
Vitamin C 2.1mg 17%
Iron 6.9mg 187%
Calcium 30.2mg 15%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 6.1
    Points
  • 9
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low sodium,
  • cholesterol free

Bad Points

  • High in Sodium

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