Tandoori Tofu and Vegetable Kebabs

Line a baking sheet with aluminum foil and coat with cooking spray. Drain a 16-ounce package of water-packed firm tofu. Set half of the tofu aside for another use; cut the remaining 8 ounces into 8 equal cubes and place in a single layer on the baking sheet. Cook at 375 degrees for 25 minutes. Doing so mimics the richer texture of tandoori-cooked tofu, and also helps the tofu soak up the marinade, below.

While the tofu cooks, prepare a marinade: 1/2 cup finely chopped onion, 6 tablespoons of plain soy yogurt (such as Whole Soy), a teaspoon of coriander, 3/4 tsp. cumin, a teaspoon of fresh grated ginger (use the kind of fine grater you would for lime or lemon rind), a teaspoon of canola oil, 1/4 tsp. turmeric, a dash of black pepper and one small minced garlic clove.

Add the cubed tofu, along with 8 large mushrooms (use button mushrooms; they should total about 5 ounces), and one small red onion, cut into 8 wedges. Toss gently to coat, and let marinate for 30 minutes.

While the mixture is marinating, prepare the rice. Bring 1 and 1/3 cups water to a boil; add 1/2 cup white basmati rice; cover, reduce heat and cook for about 13 minutes until the liquid is absorbed. Stir in 1/3 cup golden raisins and a dash of salt. Let stand 5 minutes, then fluff with a fork.

On each of 4 kebab skewers, thread two pieces of tofu, two pieces of mushroom and two pieces of onion, in an alternate pattern. Coat each side of the kebabs lightly with cooking spray. Grill the kebabs on an outdoor grill or grill pan over medium heat, coated with cooking spray, for four minutes on each side.

Serve two kebabs over one cup of rice for a dinner of 430 calories. This recipe makes a great dinner for two!

Cost:
firm tofu $1.69
onion $0.80
plain yogurt $0.99
ginger $0.64
mushrooms $1.52
red onion $0.72
golden raisins $2.80