Feta & Spinach Couscous Patties

Feta & Spinach Couscous Patties

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.

From EatingWell: January/February 2012
Yield: 4 servings
Active Time: 40
Total Time: 40

Ingredients

  1. 1 cup water
  2. 2/3 cup whole-wheat couscous
  3. 1/2 cup nonfat plain Greek yogurt
  4. 2/3 cup shredded seeded cucumber
  5. 3/4 teaspoon garlic powder, divided
  6. 1/4 teaspoon salt
  7. 3/4 cup silken tofu
  8. 1 10-ounce package frozen chopped spinach, thawed and squeezed dry
  9. 2/3 cup crumbled feta cheese
  10. 1/4 cup snipped fresh dill
  11. 1/4 cup minced red onion
  12. 1/2 teaspoon freshly ground pepper
  13. 2 tablespoons extra-virgin olive oil, divided
  14. 4 cups sliced or torn green leaf lettuce
  15. Grape tomatoes, halved, for garnish

Preparation

  1. Bring water to a boil in a medium saucepan. Stir in couscous, cover and remove from the heat. Let stand for 5 minutes.
  2. Combine yogurt, cucumber, 1/4 teaspoon garlic powder and salt in a small bowl.
  3. 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.
  4. 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.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate the yogurt sauce (Step 2) for up to 6 hours.

Nutrition

Nutrition Per Serving: 317 calories; 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.

Nutrition Bonus: Vitamin A (252% daily value), Folate (45% dv), Calcium (28% dv), Magnesium (21% dv), Iron (19% dv)

2 Carbohydrate Serving

Exchanges: 1 1/2 starch, 1 vegetable, 1 medium-fat meat, 2 fat