Vegetable topped couscous ^
1 servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 1 | large | Onion, cut in thin wedges |
| 2 | cloves | Garlic, minced |
| 1 | teaspoon | Olive oil or cooking oil |
| 2 | cups | Thinly sliced carrots |
| ½ | cup | Water |
| 1 | teaspoon | Dried basil, crushed |
| ½ | teaspoon | Ground cumin |
| ¼ | teaspoon | Salt |
| ⅛ | teaspoon | Ground red pepper, opt. |
| 2 | mediums | Zucchini, quartered lengthwise and cut in 1/2\" pieces (2 |
| ½ | C) | |
| 15 | Ox can chick peas, rinsed and drained | |
| 14½ | ounce | Can low sodium stewed tomatoes |
| 2 | tablespoons | Cold water |
| 2 | teaspoons | Cornstarch |
| 2 | cups | Reduced sodium chicken broth |
| 1 | cup | Couscous |
| ¼ | cup | Chopped unsalted dry roasted peanuts |
Directions
Cook onion and garlic in hot oil in large saucepan over medium low heat until onion is crisp tender. Stir in carrots, the ½ cup water, basil, cumin, salt and, if desired, red pepper. Bring to boiling.
Reduce heat, cover and simmer 10 minutes. Stir in zucchini, chick peas and undrained tomatoes. cover and cook for 2 minutes. Stir together cold water and cornstarch. Stir into tomato mixture. Cook and stir till thickened and bubbly. Cook and stir 2 minutes more.
Meanwhile, bring chicken broth to a boil in medium saucepan. Remove from heat. Add couscous; cover and let stand 5 minutes or till liquid is absorbed; fluff with fork. Serve vegetable mixture over hot couscous. Sprinkle with peanuts. 4 servings.
Per serving: 423 cal., 8g fat, 0mg chol., 892mg sod., 73g carb., 17g fiber, 16g pro., 2 vegetable, 4 bread, ½ meat and ½ fat exchanges.
BH&G Low Calorie/Low Fat Recipes Spring 1995 Entered by Carolyn Shaw 1-95. Submitted By CAROLYN SHAW On 02-02-95