Grilled Tofu and Vegetables with Orzo

Diabetes Appropriate
Egg-free
Nut-free
Heart-Healthy
Low-Calorie
Low-Cholesterol
Low-Fat
Low-Saturated Fat
Low-Sodium
Low-Sugar
Vegetarian / Meatless
Weight Management
Dish type
Dinner
Serves
6
Ready in
35 minutes*

Ingredients

  • 1/2 to 1 lb. extra-firm water-packed tofu, drained, sliced crosswise
  • 1/4 cup olive oil, divided
  • 1 1/2 cups peeled, diced eggplant
  • 8 large asparagus spears
  • 1 cup diced zucchini
  • 1/2 cup sun-dried tomatoes, drained and chopped
  • 1 cup uncooked orzo
  • 1/2 cup grated Parmesan cheese (2 oz.)
  • 1 tbsp. fresh lemon juice
  • 1/4 cup finely chopped fresh parsley

Directions

Prep Time
30 minutes*
Cook Time
5 minutes
Ready in
35 minutes*
  1. Place slices on paper towels; cover with additional paper towels. Let stand, weighted, 20 minutes. Remove paper towels. Dice tofu into 1-inch chunks. Thread chunks on 4 skewers;?season with salt and pepper to taste; drizzle with 2 tablespoons of the oil.
  2. Coat grill rack with nonstick cooking spray. Preheat grill to medium-high (350°F to 400°F). Thread eggplant and zucchini on skewers. Place skewers and asparagus on grill. Grill 5 to 7 minutes or until tender, turning occasionally. Place tofu skewers on grill; grill 2 minutes per side or until browned. Remove from grill; let cool.
  3. Meanwhile, cook orzo al dente according to package directions, omitting salt; drain.
  4. In a large bowl combine grilled vegetables, sun-dried tomatoes, and salt and pepper to taste. Add orzo and tofu, tossing gently. Stir in remaining 2 tablespoons oil plus Parmesan, lemon juice and parsley. Serve warm, or chill at least 30 minutes.

Nutritional Information

Serving Size
1
Per Serving
Calories 277, Calories Fat 87, Total Fat 9g, Saturated Fat 2g, Cholesterol 6mg, Sodium 242mg, Carbohydrate 35g, Protein 12g
Serving Size1
Calories277
Calories Fat87
Calories (fat) extra31
Total Fat9g
Total Fat (extra)15
Saturated Fat2g
Saturated Fat (extra)11
Cholesterol6mg
Cholesterol (extra)2
Sodium242mg
Sodium (extra)10
Potassium323mg
Carbohydrate35g
Carbohydrate (extra)12
Fiber4g
Fiber (extra)16
Sugars5g
Protein12g
Omega30g
Vitamin A565IU
Vitamin A (extra)11
Vitamin C10mg
Vitamin C (extra)18
Iron1mg
Iron (extra)10