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Barbeque Vegetable Brochettes

Makes 8 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.

1 pound extra-firm tofu (optional)
1 bottle of your favorite barbeque 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-inch cubes and marinate in some of the barbeque sauce for 30 minutes or more. Cut onion into 1" chunks, 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 barbeque sauce and bake for 20 minutes, brushing with additional barbeque sauce about halfway through cooking and at the end of the cooking time.

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