Veg Couscous

Date: Thu, 22 Dec 94 17:53:11 EST
From: tkreider@census.gov (Tom Kreider)

RECIPE <T> Couscous & Vegetables

Here is another from Schlesinger, 500 Fat-Free Recipes:
(We made this for dinner tonight and it was great!! I used more couscous
than she called for)

Recipe: Couscous and Vegetables
Servings: 4
Serv. Size: 2 Cup(s)
Prep. Time: 0:25

Portion Ingredient
******* **********
10 Ounce(s) Couscous, uncooked
2 Cup(s) Vegetable Stock
1/2 Cup(s) Onion chopped
1 Medium Garlic clove crushed
3/4 Cup(s) Corn
1 Medium Pepper green
1/2 Cup(s) Mushrooms sliced
3 Cup(s) Tomato puree
1 teaspoon(s) Chili powder
1 teaspoon(s) Balsamic Vinegar

heat 1/4 cup of broth, add onion and garlic. heat 5
minutes. add corn, green pepper, and mushrooms. cook 5
more minutes. add tomato puree, chili powder, and balsamic
vinegar. simmer for 15 minutes. while vegs are simmering,
bring remaining broth to boil and add couscous. cover and
let stand for 5 minutes off of heat. spoon vegs over
coucous and serve.

Nutritional Analysis

Calories ( 379 cal) Vitamin D ( 0 IU )
Protein (15.2 g ) Thiamine ( 0.6 mg )
Carbohydrate ( 84 g ) Riboflavin (0.27 mg )
Total Fat ( 1.9 g ) Niacin ( 7.5 mg )
Saturated Fat (0.34 g ) Vitamin B6 (0.55 mg )
Mono-Unsaturated (0.31 g ) Folate ( 84 mcg)
Poly-Unsaturated (0.78 g ) Sodium ( 65 mg )
Cholesterol ( 0 mg ) Calcium ( 67 mg )
Dietary Fiber ( 9.5 g ) Magnesium ( 163 mg )
Caffeine ( 0 mg ) Potassium (1134 mg )
Vitamin A ( 310 RE ) Iron ( 5 mg )
Vitamin C ( 94 mg ) Zinc (2.34 mg )

Calories from Protein: 15 % Carbohydrate: 81 % Fat: 4 %