Tofu Recipes With Couscous Salad And Chicken Broth
Tabbouleh Tofu Ingredients
16 ounce extra firm tofu, low fat
1 cup couscous
1 1/3 cup chicken broth, reduced sodium
1 ½ cup tomatoes, chopped
2/3 cup green onions or scallions
2 garlic cloves, minced
1 tablespoon fresh mint
¼ cup fresh basil
¼ cup fresh lemon juice
¼ teaspoon ground black pepper
2 tablespoon extra virgin olive oil
½ cup feta cheese, crumbled
- Pour the reduced sodium chicken broth in a medium saucepan and bring it to the boil over medium heat. Add the couscous in the boiling broth and remove the saucepan from the heat.
- Cover the pan and let the couscous stand for about 5 to 6 minutes or until all the liquid is absorbed.
- Meanwhile heat 1 tablespoon olive oil in a large nonstick skillet over medium to high heat. Stir in the extra firm tofu, minced garlic and green onions.
- Cook tofu mixture for about 8 to 10 minutes or until the tofu is lightly brown from all the sides, turning occasionally. Reduce heat to medium if you feel that tofu is getting overbrowned.
- Combine the tofu along with the couscous and the remaining 1 tablespoon of olive oil in a large bowl. Add the chopped tomatoes, mint, basil, lemon juice and ground black pepper to the mixture.
- Toss gently to coat. Sprinkle the crumbled feta cheese over the dish and serve. This recipe makes 6 servings.
- You can also use any other low sodium and low fat cheese instead of feta cheese in this recipe. This is because although feta cheese is a good source of calcium, vitamin B12, riboflavin and phosphorous it provides very high saturated fats, sodium and cholesterol. Thus people especially on low sodium and low fat or low cholesterol diet should avoid feta cheese consumption as far as possible.
- To make this recipe completely vegetarian use reduced sodium vegetable broth instead of reduced sodium chicken broth.
- Tabbouleh-style couscous with tofu recipe provides 264 calories, 14 gm proteins, 10 gm total fat, 30 gm carbohydrates and 3 gm dietary fiber per serving.
- This recipe can be considered a moderate sodium recipe as it provides 257 mg sodium per serving. Make sure to use reduced sodium chicken or vegetable broth if you are on a reduced sodium diet.
- As the nutritional profile suggests, this recipe can be considered a diabetes friendly and heart friendly recipe.