Having a cookout this Fourth of July? Take a
look at our Independence Day menu for lots of seasonal treats!
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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
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)
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.
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.