New American Plate Challenge

Couscous Salad

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Weekly Recipe
Serves Yield: 8 cups Total servings: 10 - 3/4 cup per serving

Try this lunch entree that is designed to replace your lettuce salad.  It’s the perfect recipe to eat as leftover, pack for lunch in the workplace or take on a picnic.


Ingredients

  • 1 2/3 Cup
    whole-wheat couscous
  • 2 Cups
    chicken broth, fat-free, reduced-sodium, chicken broth
  • 1
    medium zucchini, diced
  • 1/2
    red bell pepper, seeded and diced
  • 1/2
    yellow bell pepper, seeded and diced
  • 1 Cup
    chopped sun-dried tomatoes
  • 1 Tablespoon
    canola oil
  • 3 Tablespoons
    extra virgin olive oil (if desired choose herbed-flavored or add 2-3 Tbsp. chopped herbs)
  • salt and pepper to taste
  • 8
    asparagus spears, blanched, for garnish
  • 2
    ripe tomatoes, sliced, for garnish

Instructions

  1. Prepare couscous according to package instructions, using broth in place of water. Let cool.

  2. Meanwhile, heat oil in a pan or skillet over medium heat until hot. Add zucchini, peppers and dried tomatoes and sauté until lightly browned, about 4 minutes.

  3. Turn cooled couscous into large bowl. Mix in sautéed vegetables. Toss with herbed olive oil and salt and pepper to taste.

  4. Place mixed salad on a serving plate. Garnish with sliced tomatoes and asparagus spears.

Nutrition: Per serving: 180 calories, 6g. total fat (<1g. saturated), 28g. carbohydrate, 6 g. protein, 5g. dietary fiber, 130 mg. sodium

Reviews

  1. barb goemans

    ()

    Though I haven’t prepared this recipe yet, I went to my cupboard to see how many servings a 10 oz package of couscous makes only to find I only have a blend of ancient grains (both white and red quinoa, millet and buckwheat) or my second choice of sprouted green, brown and black lentil trio. Perhaps I will try one of these alternatives. What are your thoughts?

  2. Sue

    ()

    Yes it sounds great but with 100 calories per tablespoon of oil, that’s 400 in oil alone – How many servings is this supposed to be?

    • Angela Hummel

      ()

      Hi Sue,

      This recipe has 10 – 3/4 cup servings. That puts a serving at about 180 calories and 6 grams of fat.

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