Couscous with Tofu and Heirloom Tomatoes

We enjoyed our very first couscous recipe so much (Whole Wheat Couscous with White Beans, Tomatoes, Spinach and Red Peppers) we went searching for another way to use our box of couscous. We ended up combining ingredients that looked good at the store and the lucky winners were tofu and mini heirloom tomatoes.

This dish is flavorful, high in protein, and makes for great leftovers. 

Prep time: 30 minutes
Cook time: 30 minutes

Ingredients:

• 2 16 oz. packages of firm tofu, cubed and dried
• 1 16 oz package of mini heirloom tomatoes, halved
• 1 medium onion, diced
• 1 cup dry couscous
• Olive oil
• 2 tablespoons sriracha 
• 1/8 teaspoon of salt
• 2 cloves of garlic, crushed
• 1 medium sized cucumber, sliced (optional) 

In a shallow pan, make the couscous according to the directions. Set aside.

Heat the olive oil and brown the onion. Place the onions in a bowl. 

In a very hot pan, pan fry the tofu until it is browned, about 3 minutes per side. Place the browned tofu in the bowl with the onions.

In the same pan, saute the tomatoes and garlic for 2-3 minutes. 

Combine the onions, tofu and couscous with the tomatoes and heat for about 5 minutes. mix in the sriracha. Feel free to top with the cucumbers, if desired. 

Chicken with Feta, Vegetables

Low carb meals don't necessarily have to be dry, tasteless affairs. We consulted old, reliable Cooking Light and added to the delicious Feta Chicken and Vegetables recipe. 

We needed more on the vegetable front and added mushrooms and yellow and orange peppers to their mix. The original recipe only accounted for two servings, so we increased it to about 8. 

The dish is savory and filling, and the vegetables add a satisfying crunch. 

This is a bit time consuming, but the effort is worthwhile, as the dish heats up well and makes great leftovers.

Prep time: 30 minutes

Cook time: 40 minutes

Ingredients:

• 1/3 cup all-purpose flour
• 1/2 teaspoon chili powder
• 1/4 teaspoon black pepper
• 1/8 teaspoon salt
• 8 thin sliced chicken breasts
• 1 teaspoon olive oil 
• 1 red pepper, diced
• 1 yellow pepper, diced
• 1 orange pepper, diced
• 2/3 cup fat-free, less-sodium chicken broth 
• 10 oz sliced white mushrooms
• 1 tablespoon red wine vinegar
• 1/4 cup crumbled feta cheese

Pre-heat oven to 350. 

Combine flour, chili powder, black pepper and salt in a shallow dish and coat each chicken breast in mixture. 

Heat oil in a deep pan and cook chicken for 3 minutes on each side, until browned. Transfer chicken to a 9x13 dish, sprinkle with 1/8 cup feta and bake in pre-heated oven for 10 minutes. 

Saute vegetable mix in the same pan for about 3 minutes. Add chicken broth and vinegar and stir until tender, about five minutes. In a separate bowl, mix vegetables and 1/8 cup of feta cheese.

Serve!

Almond-Crusted Tilapia

We're always searching for new ways to prepare fish. This crusted fish recipe combines this All Recipes post and an episode of America's Test Kitchen. (If you haven't seen this on your local PBS channel, we highly recommend it. It is fascinating!) The cornstarch addition keeps the fish tender, but a very crispy crust. 

The recipe adds a thick-ish layer to a very thin fish, but not in an unpleasant way. Even though the fish is pan fried and coated, it holds its crispness, due to the structure of the almonds. We recommend serving this with a simple side salad and your favorite dipping sauce like tartar sauce or even plain mayonnaise. 

Cook time: 40 minutes
Prep time: 20 minutes

Ingredients:

• 2 eggs
• 1 teaspoon lemon pepper
• 1 teaspoon garlic pepper
• 1 cup raw ground almonds
• 1 cup freshly grated Parmesan cheese
• 6 (6 ounce) tilapia fillets
• 1/4 cup all-purpose flour for dusting
• 1/4 cup cornstarch
• 1 tablespoon red pepper flakes (or to taste)
• Salt to taste
• 1 tablespoon olive oil
• 1 cup freshly grated Parmesan cheese

With a large, heavy knife, chop the one cup of almonds into very small pieces, but not quite crumbs. Place in a shallow dish and set aside.

Combine the cheese, flour, corn starch, red pepper flakes and salt in a shallow dish. Beat the eggs in a separate dish. 

Heat the oil in a deep pan. 

Dredge the fillets in the flour mixture, then the eggs, and finally the almonds. Cook for about 3 minutes per side in the hot oil. Drain each fillet on a paper towel.