Feta, spinach and dill flavor these tofu patties. Slice some lemon wedges and pick up some whole-wheat pita bread to serve with this Greek-inspired meal.
Active Time: 40 minutes |
Total Time: 40 minutes
1 cup water
2/3 cup whole-wheat couscous
1/2 cup nonfat plain Greek yogurt
2/3 cup shredded seeded cucumber
3/4 teaspoon garlic powder, divided
1/4 teaspoon salt
3/4 cup silken tofu
1 10-ounce package frozen chopped spinach, thawed and squeezed dry
2/3 cup crumbled feta cheese
1/4 cup snipped fresh dill
1/4 cup minced red onion
1/2 teaspoon freshly ground pepper
2 tablespoons extra-virgin olive oil, divided
4 cups sliced or torn green leaf lettuce
Grape tomatoes, halved, for garnish
Bring water to a boil in a medium saucepan. Stir in couscous, cover and remove from the heat. Let stand for 5 minutes.
Combine yogurt, cucumber, 1/4 teaspoon garlic powder and salt in a small bowl.
Mash tofu with a fork in a large bowl. Add spinach, feta, dill, onion, pepper, the remaining 1/2 teaspoon garlic powder and the couscous; stir until well combined. Form into 8 patties, using about 1/2 cup for each.
Place a baking sheet in the oven and preheat to the lowest setting. Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add 4 patties and cook, turning once, until lightly golden on both sides, about 6 minutes total. Transfer to the baking sheet. Repeat with the remaining oil and patties. Serve over lettuce, topped with the yogurt sauce and garnished with tomatoes, if desired.
Per serving :
14 g Fat;
5 g Sat;
7 g Mono;
22 mg Cholesterol;
35 g Carbohydrates;
16 g Protein;
7 g Fiber;
494 mg Sodium;
509 mg Potassium