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Preparation time: 25 minutes |
4 servings |
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Cooking time: 10 minutes |
204 calories per serving, 14% from fat |
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RealAge effect if eaten 12 times a year: |
RealAge-effect ingredients: |
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Amazingly loaded with fiber and vitamin C, just one serving makes your RealAge 11.8 days younger. |
Tofu, zucchini, bell peppers, squash, mushrooms, onion, chiles, olive oil (healthy protein, calcium, folic acid, antioxidants, healthy fat, fiber, magnesium, zinc, selenium, potassium, beta-carotene, vitamin B3) |
ingredients
24 ounces extra-firm low-fat tofu, such as Mori-Nu brand
3 each medium zucchini and yellow crookneck squash, cut into thick slices
1 red bell pepper, cut into 1-inch squares
16 small to medium button mushrooms
1 small red onion, cut through the core into thin wedges
1¼ cups bottled barbecue sauce, such as K. C. Masterpiece or Trader Joe’s brands
2 teaspoons puréed chipotle chiles in adobo sauce
Olive oil cooking spray
½ teaspoon each salt and freshly ground black pepper
preparation
Heat broiler. Press tofu between paper towels to absorb excess moisture. Cut into 1½-inch squares. Alternately thread tofu and vegetables onto metal skewers (or bamboo skewers that have been soaked in cold water for 10 minutes).
In a small bowl, combine barbecue sauce and chipotle chiles. Coat a jelly-roll pan or cookie sheet with cooking oil spray. Arrange skewers on pan; brush liberally on both sides with barbecue sauce mixture, reserving some in bottom of bowl. Broil 4 to 5 inches from heat source 5 minutes per side or until deeply browned. Brush with reserved barbecue sauce mixture from bowl; sprinkle with salt and pepper.
substitutions: For a smokier flavor, use hickory-flavored barbecue sauce.
tips: Coating the kabobs with extra sauce again right after they are broiled brightens the vegetable flavor and is worth the extra effort.
nutritional analysis
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Total fat (g) 3.2 |
Sodium (mg) 1116 |
Vitamin A (RE) 306 |
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Fat calories (kc) 29 |
Calcium (mg) 460 |
Beta-carotene (RE) 1777 |
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Cholesterol (mg) 0 |
Magnesium (mg) 313 |
Vitamin C (mg) 78 |
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Saturated fat (g) 0.2 |
Zinc (mg) 4.5 |
Vitamin E (mg) 1.91 |
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Polyunsaturated fat (g) 2.3 |
Selenium (mcg) 29 |
Thiamin B1 (mg) 0.78 |
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Monounsaturated fat (g) 0.9 |
Potassium (mg) 2264 |
Riboflavin B2 (mg) 0.63 |
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Fiber (g) 13.1 |
Flavonoids (mg) 0.6 |
Niacin B3 (mg) 6.1 |
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Carbohydrates (g) 39.3 |
Lycopene (mg) 0.7 |
Vitamin B6 (mg) 0.86 |
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Sugar (g) 18.2 |
Fish (oz) 0 |
Folic acid (mcg) 202 |
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Protein (g) 36.6 |
Nuts (oz) 0 |
Vitamin B12 (mcg) 0 |