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Feta-Scallion Couscous Cakes With Tomato-Olive Salad

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NUTRITION FACTS
Information per serving
Calories: 300
% Daily Values*
Total Fat: 15g 23
Saturated Fat: 4g 20
Cholesterol: 15mg 5
Sodium: 460mg 19
Total Carbohydrates: 33g 11
Dietary Fiber: 5g 20
Sugar: 5g
Protein: 11g
*Percent Daily Value based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Total Fat: Less than 65g
Saturated Fat: Less than 20g
Cholesterol: Less than 300mg
Sodium: Less than 2,400mg
Total Carbohydrates: 300g
Dietary Fiber: 25g

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Ingredients

  • For the cakes
  • 1/2 cup water
  • 1/3 cup uncooked whole-wheat couscous (may substitute quick-cooking couscous; see headnote)
  • 3 scallions
  • 1/4 cup crumbled feta cheese
  • 3 tablespoons egg substitute (may substitute 1 large egg)
  • 1/8 to 1/4 teaspoon freshly ground black pepper
  • 2 teaspoons olive oil
  • For the salad
  • 2 Campari or small, vine-ripened tomatoes (about 5 ounces total)
  • 6 pitted kalamata olives
  • Leaves from 6 stems flat-leaf parsley
  • 2 teaspoons red wine vinegar
  • 1 teaspoon olive oil
  • 1/8 to 1/4 teaspoon freshly ground black pepper
  • 3 cups herb salad or baby mixed greens

Details

Preparation

Step 1

For the cakes: Bring the water to a boil in a small saucepan over high heat. Stir in the couscous; cover and remove from the heat. Let sit for 5 minutes, then uncover and fluff with a fork.

Meanwhile, finely chop the white and light-green parts of the scallions. Stir into the couscous, along with the cheese, egg substitute and pepper (to taste), until well incorporated. The mixture should be moist and a bit loose.

Grease a large nonstick skillet with nonstick cooking oil spray; place the skillet over medium-high heat. Add the 2 teaspoons of oil and swirl to coat the bottom of the skillet.

Divide the couscous mixture into 4 equal portions; they won't hold together well, but they will firm up as they cook. Transfer to the skillet and use a spatula to flatten them to a thickness of 1/2 inch. Coat the tops of the cakes with nonstick cooking oil spray. Cook for 2 minutes or until lightly browned on the bottoms, then carefully turn over the cakes and cook for 2 minutes to brown lightly on the second sides. Turn off the heat.

For the salad: Coarsely chop the tomatoes, leaving as much of the seeds behind as possible. Finely chop the olives and parsley; combining them is okay. Transfer those three ingredients to a medium bowl; add the vinegar, 1/2 teaspoon of the oil and the pepper (to taste), stirring to incorporate.

Rinse and spin-dry the greens, then place in a bowl. Drizzle with the remaining 1/2 teaspoon of oil and toss to coat evenly. Divide the greens between individual plates. Top each portion with 2 warm couscous cakes, then spoon the tomato-parsley mixture evenly over the cakes. Serve right away.

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