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

Print Recipe

Course Party Appetizer, Snacks

Cuisine Indian

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

Soak bamboo skewers for at least an hour in water
Run the block of Tofu under running water just for a few minutes and squeeze gently.
Cut into small pieces or large chunks, as desired
Mix all Ingredients and marinate overnight.
Cut Zucchini the same thickness as tofu(important if using Indoor grill)
Heat the grill and arrange the Tofu and vegetables on skewers
Brush Grill with Butter/Ghee/oil and place skewers. Cover. Flip very carefully once and continue to cook till done.

in pan

If using pan, Put 1 tsp butter/ghee/oil on pan and place the Tofu pieces, bring to a golden color on both sides.
In same pan, remove tofu pieces, add 1 tsp Butter/ghee, add chopped onions and make them pink and translucent.
Add vegetables that have been tossed in left over marinade and cook on high till done. We want vegetables to be crisp yet tender.
Toss with Tofu and serve.

Notes

Please use Extra Firm Tofu. Its important that the vegetables be same thickness as Tofu, otherwise they will not cook evenly on grill.When placing tofu on skewers or pan, leave marinade behind and toss the vegetables lightly in the marinade before grilling or putting on pan.You can use any vegetables that you want when using the pan method, as thickness of vegetables is not a factor, in the pan method.

Tried this recipe?Let us know how it was!

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