This delicious recipe is a healthy alternative to other usual barbeque recipes. With only 239 calories per serving, you can eat this meal and still stick to your diet.
This recipe is heart healthy.
Yield: 4 Servings
8 oz tempeh (soy), steamed1 green pepper
1 sweet red pepper
1 medium onion
1 zucchini
2 apples or star fruit
For the marinade
11/2 cups apple juice
6 tbsp cider vinegar
1/4 cup honey
2 tbsp soy sauce - low sodium
2 tbsp ginger root, grated
4 cloves garlic, minced
2 tbsp cornstarch or arrowroot
Cut the tempeh and vegetables into 3/4-inch chunks. Cut the fruit into thick slices. In a glass or stainless steel pan, spread everything out, one layer thick.11/2 cups apple juice
6 tbsp cider vinegar
1/4 cup honey
2 tbsp soy sauce - low sodium
2 tbsp ginger root, grated
4 cloves garlic, minced
2 tbsp cornstarch or arrowroot
Whip together the marinade ingredients using either the microwave method or stovetop method (as indicated).
Microwave method: In a glass bowl, microwave the marinade on high for six minutes, stopping to whip every two minutes.
Stovetop method: In a saucepan, heat the marinade over medium heat, stirring constantly until it boils and starts to thicken. Reduce the heat and simmer for two to three minutes.
Pour the marinade over the tempeh and vegetable chunks. Marinate in the refrigerator for a few hours or overnight.
Preheat the oven or grill to 400 degrees.
Arrange the tempeh and vegetables on skewers; then arrange on a pan or on the grill. Brush with the marinade and bake or grill for 15 to 20 minutes on each side or until browned. Serve the kebabs on a bed of brown rice, noodles or grains. Heat the remaining sauce and pour over top of the kebabs.
Nutrition facts (per serving): Calories: 239, Fat: 7 grams, Saturated fat: 1 gram, Cholesterol: 0, Sodium: 303, Carbohydrate: 36 grams, Fiber: 0, Protein: 13 grams
