Mediterranean Couscous

• 1 3/4 cups fat-free, less-sodium chicken broth 
• 3/4 cup whole wheat couscous
• 1 cup grape tomatoes, halved 
• 1/2 cup chopped seeded peeled cucumber 
• 1/2 cup chopped red bell pepper
• 1/4 cup sliced green onions 
• 1 tablespoon chopped fresh sage
• 1/4 teaspoon grated lemon rind
• 2 tablespoons fresh lemon juice
• 4 teaspoons extravirgin olive oil
• 1/2 teaspoon salt 
• 1/2 teaspoon freshly ground black pepper

Preparation

1. Bring broth to a boil in a medium saucepan; gradually stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork. Combine couscous, tomatoes, and remaining ingredients in a large bowl.

Cooking Light 
JANUARY 2006

Packet-Roasted Green Beans and Peppers

• 2 tablespoons extra-virgin olive oil
• 2 teaspoons Dijon mustard
• 2 teaspoons pure maple syrup
• 2 cloves garlic, minced
• 1/2 teaspoon salt
• 12 ounces green and/or yellow beans
• 2 bell peppers, thinly sliced lengthwise
• 1/3 cup toasted pine nuts, (see Tip)
• 2 tablespoons balsamic vinegar
• Preheat oven to 400°F (or see Grill Variation, below).
• To prepare packets, start with four 20- to 24-inch-long pieces of parchment paper or foil. Fold in half crosswise. With the parchment or foil folded, draw half a heart shape on one side as you would if you were making a Valentine. Use scissors to cut out the heart shape. Open up the heart.
• Mix oil, mustard, syrup, garlic and salt in a large bowl. Add beans and peppers; toss.
• Place one-fourth of the vegetable mixture (about 1 cup) on one side of each open heart fairly close to the crease and leaving at least a 1-inch border around the edges for folding. Sprinkle with pine nuts.
• Close the packet to cover the ingredients. Starting at the top, seal the packet by folding the edges together in a series of small, tight folds. Twist the tip of the packet and tuck it underneath to help keep the packet closed. Place the packets on a large rimmed baking sheet (packets may overlap slightly). Bake until the vegetables are tender, about 15 minutes. Let packets rest unopened for 5 minutes. Drizzle the vegetables with vinegar just before serving.

• Make Ahead Tip: Equipment: Parchment paper or foil

• Tip: To toast pine nuts, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
• Grill Variation: Cooking in packets is great for the grill, but it's not safe to put parchment paper over an open flame, so use foil. To prepare packets for grilling, start with eight 20- to 24-inch-long pieces of foil. Layer two sheets for each of four packets (the double layers will help protect the contents from burning). Arrange the ingredients on one half of each double layer. Fold the foil over the ingredients and tightly seal the packets by crimping and folding the edges together. Grill over medium heat for 10 to 12 minutes, rotating the packets to another spot on the grill about halfway through to ensure even cooking.
• Per serving: 199 calories; 15 g fat ( 2 g sat , 8 g mono ); 0 mg cholesterol; 15 g carbohydrates; 4 g protein;5 g fiber; 333 mg sodium; 389 mg potassium.
  Nutrition Bonus: Vitamin C (150% daily value), Vitamin A (50% dv).
  Carbohydrate Servings: 1
  Exchanges: 2 vegetable, 3 fat
  Eating Well recipe

Garden Vegetable Stir-Fry with Tofu and Brown Rice

• 2 tablespoons water
• 1 1/2 tablespoons cornstarch
• 1 cup canned vegetable broth
• 2 tablespoons oyster sauce
• 2 tablespoons low-sodium soy sauce
• 1 tablespoon rice vinegar
• 1 teaspoon sugar 
• 1 teaspoon dark sesame oil
• 1/2 teaspoon crushed red pepper
• 3 teaspoons vegetable oil, divided 
• 1 (12.3-ounce) package reduced-fat firm tofu, drained and cut into 1/2-inch cubes
• 1 cup thinly sliced onion 
• 1 cup red bell pepper strips
• 3 cups sliced zucchini (about 3/4 pound) 
• 1 cup snow peas, trimmed
• 1/2 cup diagonally sliced carrot
• 1 (8-ounce) can sliced water chestnuts, drained
• 1 cup cilantro sprigs
• 3 cups hot cooked long-grain brown rice

Preparation

1. Combine water and cornstarch in a bowl; stir with a whisk. Stir in broth and next 6 ingredients (broth through crushed red pepper).
2. Heat 2 teaspoons of vegetable oil in a large nonstick skillet over medium-high heat. Add tofu; stir-fry 8 minutes or until golden brown, stirring occasionally. Remove tofu from pan. Place tofu on several layers of paper towels.
3. Add 1 teaspoon vegetable oil to pan. Add onion and bell pepper, and stir-fry 2 minutes. Add the zucchini, snow peas, carrot, and water chestnuts; stir-fry 1 minute. Add tofu and broth mixture. Bring to a boil, and cook 2 minutes. Stir in cilantro. Serve with rice.

Cooking Light 
AUGUST 2000

Veggie and Tofu Stir-Fry

• 1 (14-ounce) package water-packed extra-firm tofu, drained
• 1 tablespoon canola oil, divided
• 1/4 teaspoon black pepper
• 3 1/2 teaspoons cornstarch, divided
• 3 large green onions, cut into 1-inch pieces $
• 3 garlic cloves, sliced
• 1 tablespoon julienne-cut ginger
• 4 small baby bok choy, quartered lengthwise
• 2 large carrots, peeled and julienne-cut
• 1 cup snow peas, trimmed
• 2 tablespoons Shaoxing (Chinese rice wine) or dry sherry
• 1/4 cup organic vegetable broth
• 2 tablespoons lower-sodium soy sauce
• 1 tablespoon hoisin sauce
• 1 teaspoon dark sesame oil
• 
  
• Preparation
• 1. Cut tofu lengthwise into 4 equal pieces; cut each piece crosswise into 1/2-inch squares. Place tofu on several layers of paper towels; cover with additional paper towels. Let stand 30 minutes, pressing down occasionally.
• 2. Heat a large wok or skillet over high heat. Add 1 1/2 teaspoons canola oil to pan; swirl to coat. Combine tofu, pepper, and 2 teaspoons cornstarch in a medium bowl; toss to coat. Add tofu to pan; stir-fry 8 minutes, turning to brown on all sides. Remove tofu from pan with a slotted spoon; place in a medium bowl. Add onions, garlic, and ginger to pan; stir-fry 1 minute. Remove from pan; add to tofu.
• 3. Add remaining 1 1/2 teaspoons canola oil to pan; swirl to coat. Add bok choy; stir-fry 3 minutes. Add carrots; stir-fry 2 minutes. Add snow peas; stir-fry 1 minute. Add Shaoxing; cook 30 seconds, stirring constantly. Stir in tofu mixture.
• 4. Combine remaining 1 1/2 teaspoons cornstarch, broth, and remaining ingredients in a small bowl, stirring with a whisk. Add broth mixture to pan; cook until slightly thickened (about 1 minute).
•  Cooking Light  JANUARY 2013