Savory Couscous and Vegetable Skillet Dinner
It's OK to splurge on seconds with this low-calorie and low-fat vegetable and grain combination
1 Tbsp. grated fresh ginger root
1 small onion, chopped
1 small red bell pepper, cored, seeded and chopped
1 medium sweet potato, peeled and cut into ½-inch cubes
2 medium carrots, pared and cut into ½-inch pieces
2 Tbsp. chopped, sun-dried tomato*
½ tsp. hot red pepper sauce or more to taste
½ tsp. ground cinnamon
⅜ tsp. salt
¼ tsp. pepper
1 c. canned garbanzo beans
¼ c. raisins
1 ½ c. vegetable broth, divided
1 ½ c. green beans in bite-size pieces
¾ c. whole-wheat couscous**
4 cilantro leaves or sprigs
*Use dry, not oil-packed, sun-dried tomatoes. Soak 3 or 4 tomato halves in boiling water for 10 minutes to soften. Drain and chop.
**If you can't find whole-wheat couscous, use the refined grain; you will get about 6 g dietary fiber per serving.
1. Spray large nonstick skillet with cooking spray. Add ginger root, onion and bell pepper. Cook over medium heat for 5 minutes, stirring occasionally. Add sweet potato, carrots, tomato, pepper sauce, cinnamon, salt and pepper. Cook over medium heat 1 minute. Add beans, raisins and ½ cup vegetable broth.
2. Cover skillet, reduce heat to low and simmer 20 to 25 minutes or until carrots are almost tender. Add green beans, cover and simmer 5 minutes. Add remaining 1 cup broth. Bring to a boil. Stir in couscous. Cover. Cook over low heat 3 minutes or until couscous absorbs broth. Remove from heat and set aside for 5 minutes. Fluff with fork. Garnish with cilantro. Makes 4 (2-cup) servings. Each serving has: 320 calories; 2.5 g total fat; 11.5 g protein; 53 g carbohydrates; 300 mg sodium; and 10 g dietary fiber.