I have a B.S. in Natural Health and am certified in Pilates, Yoga, and Rossiter. I also teach healthy cooking classes.
It's always grill season at my house. This recipe is perfect for casual gatherings on the back deck. You can prep all your ingredients and just have it ready to go in the refrigerator, or you can even do it a day ahead. Just prep all the ingredients, and brush on the marinade. The next day, all you have to do is make some rice and slice an avocado; you are ready to fire up the grill!
I am always trying to come up with fast, easy, and low-calorie recipes. Many people in my family either work long hours or have young children, so preparing dinner is low on the priority list. Along with fast and easy, it is also very important to make the healthiest meals possible for your family—that's not always easy if you have picky eaters in your house. That is no problem with this recipe because you can add meat for the carnivores and change out any of the veggies; just let your imagination run wild!
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Serves 6 to 8
- 1/4 cup low-sodium soy sauce or Bragg's Amino Acids
- 1/4 cup sake or dry sherry
- 1/4 cup mirin (seasoned mirin is fine, just check for taste)
- 1 tablespoon brown sugar or honey
- 2 teaspoons cornstarch or arrowroot
- 2 teaspoons water
- 1 pound broccoli, organic
- 1 medium onion
- 1 package tempeh, organic
- 1 garlic clove, finely diced or grated
- Take about 10 to 12 skewers and soak them in a tray with water.
- Pre-heat your grill to medium or set it to 400°F if you have a temperature gauge. If you don't have a grill, you can broil the skewers on a wire rack set in a large baking sheet.
- Combine the soy sauce, sake or sherry, mirin, chopped garlic, and brown sugar in a small pan or sauce pan. Turn the stove to about medium high and heat the sauce for about 1 minute.
- Combine the water, cornstarch, and arrrowroot, and then add them to the sauce pan. Heat another minute. Remove from the heat. Set aside about 1/4 cup of sauce.
- Cut the broccoli into florets with most of the stem, just cutting off the woody bottom. Cut the onions from top to bottom, creating thick strips. Cut the tempeh into 1-inch cubes. Start to assemble your skewers.
- I laid my finished skewers on the same pan I was going to grill with. I placed it in a cookie sheet. You then want to coat the skewers with the sauce you made.
- Place the grill rack (minus the cookie tray) onto the hot grill. Set a timer for 4 minutes. After the timer goes off, rotate the skewers 180 degrees and then let them grill for another 3 to 5 minutes. (If you are using a broiler, broil for 5 to 6 minutes, turning the skewers once.) Serve the skewers with the brown rice and extra sauce. They're so good!