Balsamic & Mustard Glazed Tofu with Israeli Couscous & Vegetable Pilaf
Nutritional Info
- Servings Per Recipe: 2
- 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
View full nutritional breakdown of Balsamic & Mustard Glazed Tofu with Israeli Couscous & Vegetable Pilaf calories by ingredient
Number of Servings: 2
Ingredients
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Nature's Promise Organice Extra Firm Tofu, dried and cut into 4 equal pieces
Marinade
6 cloves Roasted Garlic
1 tsp Gulden's Spicy Brown Mustard
1 tsp Grey Poupon Dijon Mustard
1/2 tsp Salt
1/2 tsp Black Pepper
1/4 cup balsamic vinegar
2 tbsp Black Cherry Balsamic Vinegar
1 tsp Italian Herbs
Couscous Pilaf
1 tsp Olive Oil
110 g Dry Couscous Grande (this is enough to yield 1.5 cups cooked)
1 cup Broccoli, fresh, chopped & blanched
1/4 cup Yellow Bell Pepper, chopped
1 cup Mushrooms, chopped
1/2 cup Onion, chopped
1/3 cup Carrots, chopped
1 1/4 cups Water
1/2 tsp Better Than Boullion Vegetable Broth
1 tsp Parsley, chopped
1/2 tsp Celery seed
Directions
* 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.
Member Ratings For This Recipe
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1HAPPYSPIRIT
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CD4114015
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CD13161694