Veg couscous

Date:    Thu, 22 Dec 94 17:53:11 EST
 From:    tkreider@census.gov (Tom Kreider)
 
 RECIPE  Couscous & Vegetables
 
 Here is another from Schlesinger, 500 Fat-Free Recipes:
 (We made this for dinner tonight and it was great!! I used more couscous 
 than she called for)
 
           Recipe: Couscous and Vegetables
           Servings: 4
           Serv. Size: 2 Cup(s)
           Prep. Time:  0:25
 
           Portion                    Ingredient
           *******                    **********
           10 Ounce(s)                Couscous, uncooked
           2 Cup(s)                   Vegetable Stock
           1/2 Cup(s)                 Onion chopped
           1 Medium                   Garlic clove crushed
           3/4 Cup(s)                 Corn
           1 Medium                   Pepper green
           1/2 Cup(s)                 Mushrooms sliced
           3 Cup(s)                   Tomato puree
           1 teaspoon(s)              Chili powder
           1 teaspoon(s)              Balsamic Vinegar
 
           heat 1/4 cup of broth, add onion and garlic.  heat 5
           minutes.  add corn, green pepper, and mushrooms.  cook 5
           more minutes.  add tomato puree, chili powder, and balsamic
           vinegar.  simmer for 15 minutes.  while vegs are simmering,
           bring remaining broth to boil and add couscous.  cover and
           let stand for 5 minutes off of heat.  spoon vegs over
           coucous and serve.
 
           Nutritional Analysis
 
           Calories            ( 379 cal)    Vitamin D     (   0 IU )
           Protein             (15.2 g  )    Thiamine      ( 0.6 mg )
           Carbohydrate        (  84 g  )    Riboflavin    (0.27 mg )
           Total Fat           ( 1.9 g  )    Niacin        ( 7.5 mg )
           Saturated Fat       (0.34 g  )    Vitamin B6    (0.55 mg )
           Mono-Unsaturated    (0.31 g  )    Folate        (  84 mcg)
           Poly-Unsaturated    (0.78 g  )    Sodium        (  65 mg )
           Cholesterol         (   0 mg )    Calcium       (  67 mg )
           Dietary Fiber       ( 9.5 g  )    Magnesium     ( 163 mg )
           Caffeine            (   0 mg )    Potassium     (1134 mg )
           Vitamin A           ( 310 RE )    Iron          (   5 mg )
           Vitamin C           (  94 mg )    Zinc          (2.34 mg )
 
           Calories from  Protein: 15 %  Carbohydrate: 81 %  Fat:  4 %