Thompson Rivers University

Veggie Recipe – Grilled broccoli and tomato skewers

  Posted on: October 7, 2011

Grilled broccoli and tomato skewers

Prep time: 15min | Cook time: 20min | Yield: 1 L (4 cups) | Servings: 4

A fun idea for a different way to serve up vegetables. The roasted or grilled flavour of the vegetables will make you want to cook them up this way all the time! Enjoy.

Developed by Emily Richards, PH Ec. ©The Heart and Stroke Foundation 2011

  • 1 zucchini
  • 500 mL (2 cups) large broccoli florets
  • 250 mL (1 cup) grape tomatoes
  • 15 mL (1 tbsp) chopped fresh parsley or basil or mint
  • 1 small clove garlic, minced
  • Pepper

Garlic herb dipping sauce:

  • 60 mL (1/4 cup) plain low fat yogurt
  • 15 mL (1 tbsp) chopped fresh parsley or basil or mint
  • 5 mL (1 tsp) Dijon mustard
  • 1 small clove garlic, minced

Directions

  1. Garlic Herb Dipping Sauce: In bowl, whisk together yogurt, parsley, mustard and garlic; set aside.
  2. Cut zucchini crosswise into 1 cm (1/2 inch) slices; place in bowl. Add broccoli and tomatoes. Add parsley, garlic and pepper. Spray vegetables lightly with olive oil cooking spray; toss to coat well. Skewer vegetables onto skewers alternating with each vegetable.
  3. Place on greased grill over medium heat and grill for about 15 minutes, turning twice or until golden and tender crisp. Serve with dipping sauce.

Tip: If using wooden skewers be sure to soak them for at least 20 minutes to prevent flare ups on the barbecue.

Oven roasting method: Place skewers on parchment paper lined baking sheet and roast in 200°C (400°F) oven for about 20 minutes or until golden and tender crisp. If you don’t want to use skewers simply spread the vegetables onto parchment and roast for the same amount of time.

per serving (1 skewer – 250 mL/1 cup)

  • Calories: 40
  • Protein: 3 g
  • Total Fat: 1 g
    • Saturated Fat: 0 g
    • Cholesterol: 1 mg
  • Carbohydrate: 7 g
    • Fibre: 2 g
    • Sugar: 3 g
  • Sodium: 65 mg
  • Potassium: 350 mg

Recipe found on Heart and Stroke Website