Mediterranean Couscous

Name: Mediterranean Couscous
Yield: Serves 8; 1/2 cup per serving
Ingredients: 1/3 cup uncooked whole-wheat couscous; 8 ounces frozen artichoke quarters, thawed, drained, and chopped; 1 large Italian plum (Roma) tomato, chopped; 1/2 medium cucumber, peeled and diced; 2 tablespoons finely chopped red onion; 2 tablespoons snipped fresh parsley; 2 tablespoons fresh lemon juice; 1 tablespoon chopped fresh oregano or 1 teaspoon dried, crumbled; 1 tablespoon minced fresh mint or 1 teaspoon dried, crumbled; 1 tablespoon olive oil (extra virgin preferred); 1/2 teaspoon garlic powder; 3 tablespoons crumbled feta cheese; 1/3 cup uncooked whole-wheat couscous; 8 ounces frozen artichoke quarters, thawed, drained, and chopped; 1 large Italian plum (Roma) tomato, chopped; 1/2 medium cucumber, peeled and diced; 1/2 2.25-ounce can sliced black olives, drained; 2 tablespoons finely chopped radish; 2 tablespoons snipped fresh parsley; 2 tablespoons snipped fresh cilantro; 2 tablespoons fresh lemon juice; 1 tablespoon olive oil (extra virgin preferred); 1/2 teaspoon garlic powder; 2 to 3 drops red hot-pepper sauce, or to taste (optional); (Serves 8; 1/2 cup per serving)

January 26, 2012

Couscous, a quick-cooking Moroccan staple, gets a Mediterranean makeover with fresh lemon juice, oregano, mint, and feta.

Recipe information

Yield
Serves 8; 1/2 cup per serving

Ingredients

1/3 cup uncooked whole-wheat couscous

8 ounces frozen artichoke quarters, thawed, drained, and chopped

1 large Italian plum (Roma) tomato, chopped

1/2 medium cucumber, peeled and diced

2 tablespoons finely chopped red onion

2 tablespoons snipped fresh parsley

2 tablespoons fresh lemon juice

1 tablespoon chopped fresh oregano or 1 teaspoon dried, crumbled

1 tablespoon minced fresh mint or 1 teaspoon dried, crumbled

1 tablespoon olive oil (extra virgin preferred)

1/2 teaspoon garlic powder

3 tablespoons crumbled feta cheese

Cilantro Couscous

1/3 cup uncooked whole-wheat couscous

8 ounces frozen artichoke quarters, thawed, drained, and chopped

1 large Italian plum (Roma) tomato, chopped

1/2 medium cucumber, peeled and diced

1/2 2.25-ounce can sliced black olives, drained

2 tablespoons finely chopped radish

2 tablespoons snipped fresh parsley

2 tablespoons snipped fresh cilantro

2 tablespoons fresh lemon juice

1 tablespoon olive oil (extra virgin preferred)

1/2 teaspoon garlic powder

2 to 3 drops red hot-pepper sauce, or to taste (optional)

(Serves 8; 1/2 cup per serving)

Preparation

Step 1
Prepare the couscous using the package directions, omitting the salt. Fluff with a fork. Set aside to cool.
Step 2
Meanwhile, in a medium bowl, stir together the remaining ingredients except the feta. Gently stir in the cooled couscous. Sprinkle with the feta. Serve immediately for peak flavor.
Cilantro Couscous
Step 3
Prepare the couscous using the package directions, omitting the salt. Fluff with a fork. Set aside to cool.
Step 4
Meanwhile, in a medium bowl, stir together the remaining ingredients. Gently stir in the cooled couscous. Serve immediately for peak flavor.
Nutrition Information
Step 5
(Per serving)
Step 6
Calories: 94
Step 7
Total fat: 4.0g
Step 8
Saturated: 1.5g
Step 9
Trans: 0.0g
Step 10
Polyunsaturated: 0.5g
Step 11
Monounsaturated: 1.5g
Step 12
Cholesterol: 6mg
Step 13
Sodium: 108mg
Step 14
Carbohydrates: 12g
Step 15
Fiber: 3g
Step 16
Sugars: 1g
Step 17
Protein: 4g
Step 18
Calcium: 56mg
Step 19
Potassium: 156mg
Dietary Exchanges
Step 20
1/2 starch
Step 21
1 vegetable
Step 22
1 fat
Nutrition Information: (Cilantro Couscous)
Step 23
(Per serving)
Step 24
Calories: 79
Step 25
Total fat: 3.0g
Step 26
Saturated: 0.5g
Step 27
Trans: 0.0g
Step 28
Polyunsaturated: 0.5g
Step 29
Monounsaturated: 2.0g
Step 30
Cholesterol: 0mg
Step 31
Sodium: 87mg
Step 32
Carbohydrates: 12g
Step 33
Fiber: 3g
Step 34
Sugars: 1g
Step 35
Protein: 3g
Step 36
Calcium: 22mg
Step 37
Potassium: 144mg
Dietary Exchanges
Step 38
1/2 starch
Step 39
1 vegetable
Step 40
1 fat

American Heart Association Low-Salt Cookbook, 4th Edition

TagsCouscous Pasta Mediterranean Artichoke Vegetable Plum Tomato Tomato Cucumber Feta Cheese Dairy Side Lunch Dinner Vegetarian Nut Free Easy Quick Weeknight Meals No-Cook Cookbooks

Recipe information

Ingredients

Cilantro Couscous

Preparation

Step 1

Step 2

Cilantro Couscous

Step 3

Step 4

Nutrition Information

Step 5

Step 6

Step 7

Step 8

Step 9

Step 10

Step 11

Step 12

Step 13

Step 14

Step 15

Step 16

Step 17

Step 18

Step 19

Dietary Exchanges

Step 20

Step 21

Step 22

Nutrition Information: (Cilantro Couscous)

Step 23

Step 24

Step 25

Step 26

Step 27

Step 28

Step 29

Step 30

Step 31

Step 32

Step 33

Step 34

Step 35

Step 36

Step 37

Dietary Exchanges

Step 38

Step 39

Step 40

Recipe notes