Balsamic & Mustard Glazed Tofu with Israeli Couscous & Vegetable Pilaf
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 2
Ingredients
Nature's Promise Organice Extra Firm Tofu, dried and cut into 4 equal piecesMarinade6 cloves Roasted Garlic1 tsp Gulden's Spicy Brown Mustard 1 tsp Grey Poupon Dijon Mustard1/2 tsp Salt1/2 tsp Black Pepper1/4 cup balsamic vinegar2 tbsp Black Cherry Balsamic Vinegar1 tsp Italian HerbsCouscous Pilaf1 tsp Olive Oil110 g Dry Couscous Grande (this is enough to yield 1.5 cups cooked)1 cup Broccoli, fresh, chopped & blanched1/4 cup Yellow Bell Pepper, chopped1 cup Mushrooms, chopped1/2 cup Onion, chopped1/3 cup Carrots, chopped1 1/4 cups Water1/2 tsp Better Than Boullion Vegetable Broth 1 tsp Parsley, chopped 1/2 tsp Celery seed
* Preheat oven to 350 degrees Fahrenheit
* Slice and dry tofu
* In a bowl: smash roasted garlic with salt, pepper, mustard; whisk in balsamic vinegars and herbs. Pour over tofu in a shallow plastic dish to marinate 10 minutes).
* Spray a pan with Pam, and place tofu on pan (reserving & saving extra marinade). Place in over and cook for 20 minutes.
Meanwhile, get started with the Couscous Pilaf
* Heat oil and saute onions, pepper and carrots for 4 minutes. Add mushrooms and saute an additional 3 minutes. Stir in celery seed, couscous and stir to coat. Add in broth and bring to boil. Reduce to simmer and cover, cook about 15 minutes.
Back to the tofu: after 20 minutes, remove from oven and turn on broiler. Flip tofu, prick lightly with a fork and spoon over some extra marinade. Place under broiled for about 4 - 5 minutes until nicely glazed.
To finish the couscous, stir in broccoli & chopped broccoli. If desired, season with salt & pepper.
Serving Size: Makes 2 Servings
Number of Servings: 2
Recipe submitted by SparkPeople user JBROUS1982.
* Slice and dry tofu
* In a bowl: smash roasted garlic with salt, pepper, mustard; whisk in balsamic vinegars and herbs. Pour over tofu in a shallow plastic dish to marinate 10 minutes).
* Spray a pan with Pam, and place tofu on pan (reserving & saving extra marinade). Place in over and cook for 20 minutes.
Meanwhile, get started with the Couscous Pilaf
* Heat oil and saute onions, pepper and carrots for 4 minutes. Add mushrooms and saute an additional 3 minutes. Stir in celery seed, couscous and stir to coat. Add in broth and bring to boil. Reduce to simmer and cover, cook about 15 minutes.
Back to the tofu: after 20 minutes, remove from oven and turn on broiler. Flip tofu, prick lightly with a fork and spoon over some extra marinade. Place under broiled for about 4 - 5 minutes until nicely glazed.
To finish the couscous, stir in broccoli & chopped broccoli. If desired, season with salt & pepper.
Serving Size: Makes 2 Servings
Number of Servings: 2
Recipe submitted by SparkPeople user JBROUS1982.
Nutritional Info Amount Per Serving
- Calories: 523.9
- Total Fat: 13.0 g
- Cholesterol: 0.0 mg
- Sodium: 887.5 mg
- Total Carbs: 67.5 g
- Dietary Fiber: 7.6 g
- Protein: 31.6 g
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