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.
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.
Make Ahead Tip: Cover and refrigerate the yogurt sauce (Step 2) for up to 6 hours.
Makes: 4 servings
14 g fat
5 g saturated fat
22 mg cholesterol
494 mg sodium
35 g carbohydrates
7 g fiber
5 g sugars
16 g protein