Curried vegetable couscous
Dietitian's tip: With its colorful vegetables and fresh herbs, this quick and healthy couscous is as attractive as it is delicious. Serve it as a side dish to dress up grilled fish or roasted chicken.
SERVES 6
Ingredients
4-inch piece celery stalk, cut into 1-inch pieces
4-inch piece carrot, peeled and cut into 1-inch pieces
1/2 yellow onion, coarsely chopped
1/2 red bell pepper, seeded and coarsely chopped
1/3-inch piece fresh ginger, about 1 inch in diameter, peeled and thinly sliced
1 clove garlic
1 tablespoon extra-virgin olive oil
1 teaspoon curry powder
1 cup whole-wheat (whole-meal) couscous
2 cups vegetable stock or broth
1/2 teaspoon salt
2 tablespoons chopped fresh cilantro (fresh coriander)
Directions
In a food processor, combine the celery, carrot, onion, bell pepper, ginger and garlic. Pulse until the vegetables are very finely minced. Don't puree. Set aside.
In a large nonstick saute or frying pan, heat the olive oil over medium heat. Add the minced vegetables and saute until they begin to soften, about 3 minutes. Add the curry powder and saute until fragrant, about 1 minute longer.
Add the couscous and stock and stir well. Bring the mixture to a boil over high heat. Reduce the heat to very low and cover the pan. After 5 minutes, remove from the heat.
Uncover and fluff the couscous with a fork. Add the salt and cilantro and toss to mix. Transfer to a serving bowl and serve immediately.
Nutritional Analysis(per serving)Calories 189 Monounsaturated fat 2 g
Protein 6 g Cholesterol 0 mg
Carbohydrate 35 g Sodium 203 mg
Total fat 3 g Fiber 6 g
Saturated fat < 1 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Vegetables 3
Carbohydrates 1
Fats 1
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Starches 1
Nonstarchy vegetables 3
Fats 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Grains and grain products 1
Vegetables 3
Fats and oils 1
http://www.mayoclinic.com/health/hea...ecipes/NU00612
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