A healthy, high protein, low calorie meal which is also loaded with veggies and looks appetizing, well we don’t have to look any further. At only 80 calories and with 9 grams of protein per serving this dish comes through on all accounts.
It’s great if you are trying to lose weight or just eat healthy, because apart from the high protein and low calories, we hardly use any oil, other than brushing the grill and a little in the marinade. In fact when you use the grill, all the fat does drip down, so its practically fat free!
I make this very often on week nights, just marinate in the morning before going to work and when you get back all you have to do if chop veggies and grill or thrown it all together on a pan. I have also made it many times as an appetizer when I have friends over. I don’t use skewers then, just put them on the grill and serve with toothpicks.
Here is the written recipe followed by the step by step pictorial one-
Tandoori Tofu-Pan and Electric Indoor Grill methods included
Ingredients
- 1 Cube Extra Firm Tofu 14 oz
- 1 Tbsp Besan/Gramflour Roasted
- 1 tsp Tandoori Masala
- 2 tbsp Yogurt
- Juice of 1/2 lemon/lime
- 1 Tbsp oil
- 1/4 tsp Paprika/Kashmiri Lal mirch
- Pinch of Garam masala
- Pinch of Green Cardamom powder/Choti elaichi powder
- Pinch of ground Carom Seeds/Ajwain seeds
- 1 to 1 1/2 tsp Ginger-Garlic Paste
- 2-3 Green Chilies minced(optional)
- 2 Zucchini
- 1/2 cup chopped onions if cooking on pan
- 15-20 Grape tomatoes
- Butter/ghee/Oil
Instructions
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Soak bamboo skewers for at least an hour in water
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Run the block of Tofu under running water just for a few minutes and squeeze gently.
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Cut into small pieces or large chunks, as desired
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Mix all Ingredients and marinate overnight.
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Cut Zucchini the same thickness as tofu(important if using Indoor grill)
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Heat the grill and arrange the Tofu and vegetables on skewers
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Brush Grill with Butter/Ghee/oil and place skewers. Cover. Flip very carefully once and continue to cook till done.
in pan
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If using pan, Put 1 tsp butter/ghee/oil on pan and place the Tofu pieces, bring to a golden color on both sides.
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In same pan, remove tofu pieces, add 1 tsp Butter/ghee, add chopped onions and make them pink and translucent.
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Add vegetables that have been tossed in left over marinade and cook on high till done. We want vegetables to be crisp yet tender.
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Toss with Tofu and serve.
Notes
Disclaimer: The nutritional information shared here is approximate. Variations may exist due to ingredients and brands used. Please refer to a Registered Dietitian
or Nutritionist if you have any health issues or questions.
Here is the step by step pictorial recipe-
Please use Extra Firm Tofu
Ingredients for marinating
Mix and apply well
Keep overnight in fridge
Place zucchini, grape tomatoes and Tofu on skewers
Place on hot grill, top with little ghee/butter and close grill
Flip skewers once
Enjoy!
If using Pan, put a little ghee/butter/oil and put tofu
Get nice golden color on both sides and keep aside.
toss vegetables in leftover marinade
In ghee/butter/oil put chopped onions
Make them pink and translucent
Toss vegetables in HIGH heat, till crisp tender
Mix in the Tofu
Enjoy!
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