Low-Fat and Luscious--Tofu Pitas with Mango Salsa

[Guest guest]

* Exported from MasterCook *

 

Tofu Pitas With Mango Salsa

 

Recipe By :Better Homes and Gardens Books

Serving Size : 6 Preparation Time :0:35

Categories : Grilling Low-Fat & Luscious

Soyfoods Vegan

 

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

2 tablespoons lime juice -- or lemon juice

1 teaspoon cooking oil

1/2 teaspoon Jamaican Jerk seasoning -- (in spice aisle)

1 package firm light tofu -- (10 1/2 ounce)

Nonstick spray coating

1/3 cup couscous

3 large pita bread rounds -- halved crosswise

Fresh spinach leaves -- or torn lettuce leaves

1 recipe Mango Salsa -- recipe below

Mango Salsa

1 cup mango -- peeled and chopped

1 small tomato -- seeded and chopped

1/2 medium cucumber -- seeded and chopped

1 green onion -- thinly sliced

2 tablespoons cilantro -- chopped

1 jalapeno pepper -- seeded and chopped

1 tablespoon lime juice -- or lemon juice

 

In a shallow dish or pie plate combine the lime or lemon juice, cooking oil, and

Jamaican jerk seasoning. Slice tofu into 1/2-inch thick slices. Lay slices in

marinade and brush marinade over tofu slices. Let stand at room temperature for

30 minutes, turnng slices once and brushing marinade over all; or, marinate in

refrigerator for up to 6 hours.

 

Spray a grill basket with nonstick coating. Place tofu slices in porepared

grill basket on the rack of an uncovered grill directly over medium-hot coals

about 10 minutes or until heated through. Cut the slices of tofu into cubes.

(Or, if desired, spray an unheated broiler pan with nonstick coating. Lay tofu

slices on the broiler pan. Broil tofu 5 to 6 inches from the heat about 8

minutes or until heated through, turning once.)

 

Meanwhile, cook couscous according to package directions, except omit the added

butter and salt. Fluff couscous with fork. To serve, add tofu cubes and

couscous to Mango Salsa, tossing gently to combine. Line pita halves with

spinach or lettuce leaves. Spoon salsa mixture into pita halves. If desired,

garnish with lime slices. Makes 6 main-dish servings.

 

Mango Salsa: In a large bowl, combine all salsa ingredients. Cover and chill

until serving time. Makes about 2 cups

 

Source:

" Low-Fat & Luscious Vegetarian "

S(Posted on Veg-Recipes):

" "

Copyright:

" 1997 "

 

- - - - - - - - - - - - - - - - - - -

 

Per serving: 156 Calories (kcal); 1g Total Fat; (7% calories from fat); 5g

Protein; 32g Carbohydrate; 0mg Cholesterol; 166mg Sodium

Food Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 0

Fat; 0 Other Carbohydrates

 

NOTES : Although the ingredients for Jamaican jerk seasoning differ from brand

to brand, this Caribbean flavoring blend typically includes chili peppers,

thyme, garlic, and onion. Look for it in the seasoning aisle of your

supermarket.

 

Calories: 175

Total Fat: 2 grams

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0