Vegetable Couscous


Couscous is a grain made from cracked wheat or millet and cooks in just 5 minutes (a nice alternative to rice). You can serve this colorful dish either warm or chilled. It is low in fat and sodium, and it is an excellent source of complex carbohydrate. Try serving with a salad or as an accompaniment to meat and vegetables.

Vegetable cooking spray
1 ¼ cups diced yellow squash (about 2 mediums)
1 cup plus 2 TBSP diced zucchini(about 1 medium)
8 small fresh mushrooms, sliced
2/3 cup seeded, diced sweet red pepper (about 1 small)
¼ cup plus 1 TBSP commercial oil-free Italian dressing, divided
¼ tsp salt
¾ cup uncooked couscous

Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add squash, zucchini, mushrooms, and red pepper; sauté until vegetable are crisp-tender. Combine squash mixture and 3 TSBP Italian dressing in a large serving bowl; toss well. Set aside, and keep warm.

Combine remaining 2 TBSP Italian dressing; water, and salt in a small saucepan; bring to a boil. Remove from heat. Add couscous; cover and let stand 5 minutes or until is couscous is tender and liquid is absorbed. Add couscous to reserved vegetable mixture, and stir well. Yield: 8 servings (about 75 calories per ½-cup serving.

PROTEIN 2.0/ FAT 0.2/ CARBS 15.6

Vegetable Couscous

Courtesy Light and Easy Cooking Collection
Oxmoore House, Inc.