Couscous With Veggies
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains, Meats | 1 | Servings | ||
INGREDIENTS
| 1/2 | lb | Fresh green beans |
| 1/2 | c | Chopped onion |
| 2 | Jalapeno peppers | |
| 1 | t | Minced garlic |
| 1 1/2 | t | Olive oil |
| 1 | c | Couscous |
| 1 1/2 | c | Defatted chicken broth or |
| water | ||
| 1 | lb | Zucchini or 2 small zucchini |
| 2 | Ears corn or 2 cups corn | |
| kernels | ||
| 2 | Tomatoes, peeled and chopped | |
| Freshly ground black pepper | ||
| 1/4 | c | Freshly chopped fresh basil |
| or cilantro optional |
INSTRUCTIONS
From the Detroit News Trim ends off beans, cut into 1/4-inch pieces and put into a heavy, 2-quart saucepan. Steam or cook over medium heat until crisp tender, about 7 to 8 minutes. Drain well and set aside on a plate. (If they stay in the hot pan, they will continue to cook.) Chop onion, seed and chop jalapeno peppers finely and mince garlic. Heat oil in large, heavy, nonstick skillet or wok; add onion, peppers and garlic and stir-fry until onion is translucent but not brown, about 2 minutes. Bring chicken broth or water to a boil in same pan in which beans were cooked. Stir in couscous, allow to return to a boil and immediately turn off heat and cover. Let stand 10 minutes then fluff with a fork. Cut zucchini into small dice and add to onion. Cut corn from cob and chop tomatoes; add both to pan. Cook just until zucchini is crisp tender. Return cooked green beans to pan long enough to heat through. Season with freshly ground black pepper. Just before serving, lightly stir in chopped basil or cilantro, if desired. Serve immediately over couscous. Makes 4 servings. Preparation: 15-20 minutes. Cooking: 15 minutes. Per serving: 319 calories; 3.4 g fat (0.4 g saturated fat; 10 percent calories from fat); 60.4 g carbohydrates; 0 mg cholesterol; 84 mg sodium; 8 g fiber. Posted to CHILE-HEADS DIGEST by Judy Howle <howle@ebicom.net> on Aug 18, 1998, converted by MM_Buster v2.0l.
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Nutrition (calculated from recipe ingredients)
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Calories: 712
Calories From Fat: 108
Total Fat: 12.5g
Cholesterol: 0mg
Sodium: 1083.5mg
Potassium: 3300.8mg
Carbohydrates: 141.8g
Fiber: 30.8g
Sugar: 33.4g
Protein: 28.9g