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Recipe of the Week

June 30, 2015

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Bean Burger

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Barbecue Vegetable Brochettes

Barbecue Vegetable Brochettes

These colorful brochettes can be roasted in the oven or tossed on the grill for delicious picnic fare. Serve them on a bed of brown rice, pasta, or bulgur.

Makes 8 brochettes

Ingredients

1 pound extra-firm tofu (optional)
1 bottle of your favorite barbecue sauce
1 small red onion
1 green bell pepper, seeded
1 red bell pepper, seeded
1/2 pound cremini or button mushrooms
2 cups cherry tomatoes (optional)
1 medium zucchini (optional)

Directions

Cut tofu, if using, into 1" cubes and marinate in some of the barbecue sauce for 30 minutes or more. Cut onion into 1" chunks, and then separate the layers. Cut bell peppers into generous bite-size pieces. Remove stems from mushrooms and tomatoes, if using. Cut zucchini, if using, into 1/2" slices.

Preheat oven to 450 F or light the grill.

Thread the vegetables and tofu, if using, onto 8 skewers.

For oven-roasted brochettes: Line a 9"×13" baking pan with foil, then place the brochettes across the pan so the ends of the skewers rest on the edges of the pan. Brush liberally with barbecue sauce and bake for 20 minutes, brushing with additional barbecue sauce about halfway through cooking and at the end of the cooking time.

For grilled brochettes: Brush the brochettes with barbecue sauce and place over medium-hot coals for 10 to 15 minutes, turning occasionally and basting with additional barbecue sauce.

Per brochette:

Calories: 48; Fat: 0.2 g; Saturated Fat: 0 g; Calories from Fat: 3.3%; Cholesterol: 0 mg; Protein: 0.9 g; Carbohydrates: 11.8 g; Sugar: 8.1 g; Fiber: 1 g; Sodium: 208 mg; Calcium: 16 mg; Iron: 0.8 mg; Vitamin C: 36.7 mg; Beta Carotene: 367 mcg; Vitamin E: 0.4 mg

Source: New Century Nutrition

Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs. 


  Physicians Committee for Responsible Medicine

5100 Wisconsin Ave., N.W.
Suite 400
Washington, D.C. 20016
Contact: 202-686-2210
E-mail: info@pcrm.org
Website: www.pcrm.org

Food for  Life

Food for Life is an award-winning Physicians Committee for Responsible Medicine program designed by physicians, nurses, and registered dietitians that offers cancer, diabetes, and kids classes that focus on the lifesaving effects of healthful eating. Each class includes information about how certain foods and nutrients work to promote health, along with cooking demonstrations of simple and nutritious recipes that can be recreated easily at home. Learn more here >>

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Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
Phone: 202-686-2210 Email: pcrm@pcrm.org

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