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    You are in: Home / Recipes / Tofu With Couscous, Peas and Carrots Recipe
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    Tofu With Couscous, Peas and Carrots

    Total Time:

    Prep Time:

    Cook Time:

    45 mins

    30 mins

    15 mins

    Lowfat Linda's Note:

    I adapted this from Dancer's Curried Chicken and Couscous for nights when I'm not in the mood for rice or pasta, and need a quick non-meat main dish to go on the table. I use the Whole Foods frozen peas and carrots (the carrots are shredded, not coined, take the same time to cook as the peas). I store the whole wheat couscous in the freezer once it’s opened to keep it from getting stale. By stir frying the tofu, it changes it to a firmer, chewier, more meat-like texture. To make it completely vegan, vegetable broth can be substituted for the chicken broth.

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    Ingredients:

    Servings:

    Units: US | Metric

    Directions:

    1. 1
      Drain tofu well and cut into small, ½ inch cubes.
    2. 2
      Stir fry to drive off much of liquid and until browned in ~ 2 T oil.
    3. 3
      Add Soy sauce toward end of frying.
    4. 4
      Bring chicken broth and spices to a boil over medium-high heat in a medium sauce pan.
    5. 5
      Add frozen peas & carrots and stir.
    6. 6
      Once broth returns to a boil, add raisons, cranberries and couscous, stir and cover, remove from heat.
    7. 7
      Wait 10 minutes and then stir well to combine.
    8. 8
      Serve with tofu and chopped pecans, either on the side or mixed together.

    Ratings & Reviews:

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    Nutritional Facts for Tofu With Couscous, Peas and Carrots

    Serving Size: 1 (264 g)

    Servings Per Recipe: 8

    Amount Per Serving
    % Daily Value
    Calories 230.8
     
    Calories from Fat 110
    47%
    Total Fat 12.2 g
    18%
    Saturated Fat 2.1 g
    10%
    Cholesterol 0.0 mg
    0%
    Sodium 217.6 mg
    9%
    Total Carbohydrate 16.3 g
    5%
    Dietary Fiber 4.5 g
    18%
    Sugars 5.2 g
    21%
    Protein 20.1 g
    40%

    The following items or measurements are not included:

    whole wheat couscous

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