Jerked Tofu and Vegetable Packets

Enjoy this grilled tofu and vegetable dinner – ready in 30 minutes.

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  • prep time 30 min
  • total time 30 min
  • ingredients 6
  • servings 4
 

Ingredients

1
(10-oz.) pkg. firm or extra-firm tofu, well drained, cut into 8 cubes
1
cup fresh or canned pineapple chunks
1
medium zucchini, cut into 1/2-inch-thick slices
1
small yellow summer squash, cut into 1/2-inch-thick slices
1
red bell pepper, cut into 16 pieces
1/4
cup purchased jerk seasoning sauce

SAVE ON THIS RECIPE!

LOCATION

Steps

  • 1 Heat grill. Cut four 18x12-inch pieces of heavy-duty foil; spray with nonstick cooking spray. In medium bowl, combine all ingredients except seasoning sauce. Drizzle with sauce; toss gently to coat.
  • 2 Divide mixture evenly onto sprayed foil pieces. Wrap each packet securely using double-fold seals, allowing room for heat expansion.
  • 3 When ready to grill, place packets on gas grill over medium heat or on charcoal grill 4 to 6 inches from medium coals. Cook 15 to 20 minutes or until vegetables are tender, turning packets over once. Open packets carefully to allow steam to escape.
  • 1 Heat grill. Cut four 18x12-inch pieces of heavy-duty foil; spray with nonstick cooking spray. In medium bowl, combine all ingredients except seasoning sauce. Drizzle with sauce; toss gently to coat.
  • 2 Divide mixture evenly onto sprayed foil pieces. Wrap each packet securely using double-fold seals, allowing room for heat expansion.
  • 3 When ready to grill, place packets on gas grill over medium heat or on charcoal grill 4 to 6 inches from medium coals. Cook 15 to 20 minutes or until vegetables are tender, turning packets over once. Open packets carefully to allow steam to escape.

EXPERT TIPS

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Expert Tips

To bake packets, place on cookie sheet; bake at 450°F. for 15 to 20 minutes.

Meatless Cooking is becoming more mainstream in the U.S. as people realize that it's not just a statement, it's eating well. According to the American Dietetic Association, "Appropriately planned vegetarian diets are healthful, are nutritionally adequate and provide health benefits in the prevention and treatment of certain diseases." You needn't become a full-time vegetarian to reap some benefits; even one or two low-fat meatless meals a week helps. • The key is "low-fat," since many meatless entrees include large amounts of eggs, cheese or butter, making them as high in fat, if not higher, than the meat courses they replace. • Don't get hung up on protein intake. No single vegetable contains all the essential protein components, so it's important to eat a broad selection of legumes, grains and other vegetables. It's not necessary to eat complementary proteins at the same meal; different protein sources just need to be consumed over the course of a day.

Nutritional information

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 1 Serving
Calories
120
(
Calories from Fat
35),
% Daily Value
Total Fat
4g
4%
(Saturated Fat
1g,
1%
),
Cholesterol
0mg
0%;
Sodium
280mg
280%;
Total Carbohydrate
15g
15%
(Dietary Fiber
3g
3%
  Sugars
9g
9%
),
Protein
7g
7%
;
% Daily Value*:
Vitamin A
25%;
Vitamin C
70%;
Calcium
15%;
Iron
10%;
Exchanges:
1/2 Fruit; 1/2 Other Carbohydrate; 1 Vegetable; 1/2 Fat;
*Percent Daily Values are based on a 2,000 calorie diet.