Good-for-you grilling

Although many people think of traditional meat like beef and chicken when it comes to grilling, tofu is a great choice. While it is bland in its raw form, tofu can absorb flavors like teriyaki, Buffalo and vinegar-based barbecue sauces and hold its own as a tasty main entree.

This soybean-based, low fat, cholesterol-free meat alternative offers benefits to the heart. It’s high in protein, contains valuable oils, essential fatty acids and fiber. Even its sugars are considered to be probiotics, in terms that they are good for the gut.

Prep tips and tricks

Here are some tips for preparing tofu for grilling.

Weigh it down

• Use firm or extra-firm tofu and always press it well before grilling to get extra moisture out. Simply place it between several layers of paper towels, place a plate on top and then weigh down the plate.

Clean and coat

• To keep tofu from sticking to the grates of your grill, make sure the grates are clean and coat them with cooking spray or oil.

Enjoy it on party skewers

• Placing tofu on skewers can keep it from sticking and make it easier to handle when turning and serving. Tofu kabobs are easy to prepare and work well for parties. Just marinate chunks of tofu with your favorite flavorings and grill with vegetables such as squash, onions and zucchini, or fruit, such as pineapple.

Tofu with dipping sauce

Sauce:  

1     teaspoon fresh garlic, chopped
½     cup soynut butter
 ¼     cup fresh lime juice
1     tablespoon soybean oil
¼     cup rice vinegar
¼     cup water
2     tablespoons reduced sodium soy sauce
¼     cup fresh green onion, chopped
1½    teaspoons fresh ginger, grated

Yield: 14 servings

Skewers:  

1    package (20 ounces) extra firm tofu, drained and cut into 42, 1-inch cubes
2    tablespoons lime juice
1    tablespoon soybean oil
1    tablespoon reduced sodium soy sauce
14  bamboo skewers
Additional soy sauce and oil for brushing

To prepare sauce, pulse all ingredients in food processor until smooth. Place in small bowl. Cover and refrigerate.

Marinate tofu cubes with lime juice, oil and soy sauce in large bowl; gently stir to coat. Cover and refrigerate for two hours or overnight; stir occasionally.

Assemble three tofu cubes and your choice of vegetables on each skewer. Brush grill with oil. Preheat grill to medium. Grill over medium heat 3 minutes, turning frequently and brushing with soy sauce and oil until golden brown. Serve with sauce.

For more recipes, visit soyfoods.org.