Wednesday, September 9, 2015

Curried Couscous with Broccoli and Feta


Here we have Curried Couscous with Broccoli and Feta, a fresh peach and a
Double Chocolate Mocha Brownie
Recipe from Cooking Light Magazine
Husband-Husband-Tested in Alice’s Kitchen
Yield: 5 servings (serving size: about 1 1/4 cups)


This is quite good and good for you! It will take less than 30 minutes to make. Make this recipe even more healthful by using whole wheat couscous, a bit less cheese. By using only one pan to first steam the broccoli and then to prepare the couscous, you can saved on clean up too!

1 ½ cups small broccoli florets
½ cup finely chopped red onion (This is about 1/3 of a large red onion.)
1/3 cup shredded carrot (This is about ½ of one large carrot.)
¼ cup raisins (I used golden raisins.)
¼ cup dry-roasted or plain cashews, chopped (no salt and no oil)
1 (15-ounce) can chickpeas, drained and rinsed
1 ¾ cups water
1 cup uncooked couscous (I use whole wheat couscous.)
1 ¾ cups water

Dressing ingredients:
2 tablespoons white wine vinegar
1 ½ Tablespoons olive oil
1 Tablespoon sugar
1 ½ teaspoons curry powder
1 teaspoon bottled minced fresh ginger
¾ teaspoon salt

¾ cup (3 ounces) crumbled feta cheese (I use a bit less.)

Add about an inch of water in a medium saucepan. Place a steamer basket in the pan and then the broccoli. Cover and steam the broccoli florets for 3 minutes or until bright green and tender. Drain and rinse the broccoli with cold water. Place in a large bowl. Add the shredded carrot, raisins, cashews, and chickpeas.
Bring 1 ¾ cups water to a boil in the same saucepan; gradually stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork. Add the cooked couscous to the salad.
While couscous stands, prepare the dressing. Place the dressing ingredients in a jar with a lid and shake vigorously to blend. Pour over the salad and gently toss.
Sprinkle with the cheese and serve.

Nutritional Information per (1 ¼ cup) serving
Calories: 402 (27% from fat) Fat: 12.2g (sat 3.8g, mono 5.8g, poly 1.6g) Protein: 13.4g; Carbohydrate: 61.4g Fiber: 7.4g Cholesterol: 15mg Iron: 2.7mg Sodium: 827mg Calcium: 145mg
*1 Tablespoon sugar = 11.9 grams of carbohydrates + 46 calories;* 2 packets of Stevia = 0 carbohydrates + 0 calories
*1 cup prepared couscous = 176 calories + 36 grams carbohydrates + 2 grams fiber
*¾ cup prepared whole wheat couscous = 210 calories + 45 grams carbohydrates + 7 grams fiber


Time Saving Tip:  Shred some extra carrot to use for Pumpkin Pie Smoothie.  Steam some extra broccoli for No-Crust Mini Quiches.

No comments:

There was an error in this gadget