EatingWell_Mediterranean_Recipes_Cookbook

Feta & Spinach Couscous Patties Makes: 4 servings Active time: 40 minutes Total: 40 minutes To make ahead: Cover and refrigerate the yogurt sauce (Step 2) for up to 6 hours. Heart Health Diabetes Weight Loss Gluten Free 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 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. Per serving: 317 calories; 14 g fat (5 g sat, 7 g mono); 22 mg cholesterol; 35 g carbohydrate; 0 g added sugars; 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). Carbohydrate servings: 2 Exchanges: 11/2 starch, 1 vegetable, 1 medium-fat meat, 2 fat