| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Digest, Fatfree, Feb95 | 1 | Servings | ||
INGREDIENTS
| 1 | Couscous prepared per | |
| Pk, 11/2Cwater to 1c | ||
| Couscous), Couscous | ||
| 1/2 | c | Cooking sherry |
| 1 | Onion, chopped | |
| 2 | c | Chopped broccoli &/or |
| Cauliflour | ||
| 1 | Bell pepper, chopped | |
| 1 | Bunch green onions | |
| 1 | Bunch spinach | |
| 1 | Garlic to taste | |
| 1 | Herbs, rosemary oregano | |
| Bay leaves), Bay leaves | ||
| 1 | Pinch cayenne pepper | |
| 2 | T | Whole wheat flour |
INSTRUCTIONS
Place a large skillit over medium heat. Pour about 1/2-3/4 c of cooking sherry in. Chop up 1 onion and add. Stir occasionally. Add a couple cups of chopped broccolli and/or califlour. Continue to saute. Add a chopped bell pepper. Add a bunch of gree onions. Spinich, , etc. can be added at this point. Add as much garlic as you can stand. I usually use 3 or 4 cloves. Add Rosemay, Oregano, Bay leaves, and small pinch of cayanne. Suate all of this until done. Usually just a few minutes. Add water to cous cous, stir well, and leave covered. Remove most of the vegetable from the skillit, leaving as much liquid as possible, and some of the vegetables. Add 2 cups of room temperature water to the remaining liquid. Mix two tablespoons of whole wheat flour in 1/2 cup of room temperature water until completely dissolved. Any lumps will prove disaterous. When the water in the skillit boils, and the water/whole wheat mixture. Stir until the gravy thickens. To serve put cous cous on each plate, top with vegetable, and gray. From the beggining of preperation to serving has never taken me more than half an hour. Love, Luck and Lolipops Ralph Source: original Posted by rcox@uh.edu (RH Cox) to the Fatfree Digest [Volume 15 Issue 18] Feb. 18, 1995. Individual recipes copyrighted by originator. FATFREE Recipe collections copyrighted by Michelle Dick 1995. Formatted by Sue Smith, SueSmith9@aol.com using MMCONV. Archived through kindness of Karen Mintzias, km@salata.com. 1.80á File ftp://ftp.idiscover.co.uk/pub/food/mealmaster/recipes/fatfreex.zip
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Nutrition (calculated from recipe ingredients)
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Calories: 1750
Calories From Fat: 48
Total Fat: 5.8g
Cholesterol: 0mg
Sodium: 1965.5mg
Potassium: 2989.3mg
Carbohydrates: 339.4g
Fiber: 43.5g
Sugar: 30.4g
Protein: 59.6g