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.

High fiber = at least 5 g of fiber per serving Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving Low fat = no more than 3 g of fat per serving


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