Tunisian couscous stew

4 servings

Ingredients

Quantity Ingredient
1 can (14-oz) whole tomates; low-sodium
2¼ cup Chicken broth; low-fat
1 cup Baby carrots;
1 bunch Scallions;cut into 2\" pieces
⅓ cup Chickpeas;
1 Box (1-1/2 oz) raisins;
12 ounces Chicken tenderloins;
12 ounces Shrimp (chicken replacement)
1 cup Sweet potatoes -=OR=-
½ teaspoon Caraway seeds;
¼ teaspoon Coriander seeds;
1 Jar red peppers; roasted drained
⅓ cup Fresh parsley; snipped =OR=
1 tablespoon Dried parsley;
1 Jar pimientos; sliced
1 clove Garlic; minced
¼ teaspoon Caraway seeds;
2 teaspoons Olive oil;
3 cups Boiling water;
1½ cup Couscous pasta;
1 cup Squash
4 cloves Garlic; peeled
Hot-pepper sauce to taste;
2 tablespoons Olive oil;

Directions

STEW

VARIATIONS

HARISSA

STEW: In a 4-quart pot, combine the tomatoes and broth. Bring the tomato mixture to a boil over high heat. Add the carrots, scallions, chickpeas, raisins, chicken, parsley, pimientos, garlic, caraway seeds and oil. Return the mixture to a boil, cover, reduce the heat to low and simmer for 10 minutes. Meanwhile, pour the boiling water over the couscous in a large mixing bowl. Cover the bowl and set aside for 5 minutes. Divide the couscous among four large soup bowls.

Ladle the vegetable-chicken stew and broth over the hot couscous.

Servings: 4 STEW: 575 cal; 8⅖ g fat 67mg chol; 437mg sod; TUNISIAN COUSCOUS STEW WITH HARISSA: In a small skillet, toast the caraway and coiander seeds over medium heat for 3 to 5 minutes. Process the seeds in a blender until they are powdery. Add the roasted pepper, garlic and pepper sauce to the blender; puree until smooth. With blender running , slowly pour oil; process until emulsified. Yields; about ⅔ cups. HARISSA SAUCE: 55 cal; 2.1g fat; 0mg chol; 18mg sod; TO MAKE TUNISIAN COUSCOUS STEW WITH HARISSA, replace the pimientos, garlic, caraway seeds and olive oil with several spoonsfuls HASISSA Source:Tom Ney, Preventions Guide Quick & Healthy Cooking, Mar. 1995 Brought to you and yours via Nancy O'Brion and her Meal-Master.

Submitted By NANCY O'BRION On 02-13-95

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