LOW FAT -- 2 Recipes

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* Exported from MasterCook *

 

Spinach & Onion Couscous

 

Recipe By :

Serving Size : 6 Preparation Time :0:00

Categories : Low Fat Middle Eastern

 

 

Amount Measure Ingredient -- Preparation Method

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1 medium onion -- chopped

2 cloves garlic -- minced

2 tablespoons olive oil

1 14.5 oz can vegetable broth or imitation chicken broth

1 10 oz pkg frozen chopped spinach

10 ounces couscous

3/4 cup grated Parmesan cheese

2 tablespoons lemon juice

1/2 teaspoon salt

1/2 teaspoon freshly ground pepper

1/2 cup chopped pecans -- toasted

 

Saute onion and garlic in hot oil in a large saucepan until tender. Add

broth and spinach; cook, stirring occasionally, until spinach thaws. Bring to a

boil, stirring occasionally. Stir in couscous; cover, remove from heat, and let

stand 5 minutes or until liquid is absorbed.

Stir in cheese and remaining ingredients. Serve immediately.

 

 

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Per serving: 396 Calories (kcal); 16g Total Fat; (35% calories from fat); 14g

Protein; 50g Carbohydrate; 9mg Cholesterol; 857mg Sodium

Food Exchanges: 3 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 2 1/2

Fat; 0 Other Carbohydrates

 

 

Nutr. Assoc. : 0 0 0 5439 0 0 0 0 0 0 0

 

 

* Exported from MasterCook *

 

Vegetable Couscous Paella

 

Recipe By :

Serving Size : 6 Preparation Time :0:00

Categories : Grains Low Fat

 

 

Amount Measure Ingredient -- Preparation Method

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2 1/2 tablespoons olive oil

2 cups chopped onion

1 cup chopped red bell pepper

1 cup chopped green bell pepper

1 tablespoon garlic -- chopped

1 1/2 teaspoons paprika

2 cups vegetable broth

3 large plum tomatoes -- (about 10 ounces)

(seeded & coarsely chopped)

1 cup frozen peas

1 15 oz can garbanzo beans -- rinsed & drained

1/2 cup carrot -- peeled & chopped

1/4 teaspoon crushed saffron threads

1/4 teaspoon cayenne pepper

1 1/2 cups couscous -- (about 9 1/2 ounces)

6 artichoke hearts, canned -- quartered

sliced red bell pepper rings

1 lemon -- cut into 8 wedges

Chopped fresh parsley

 

Heat oil in heavy large pot over medium-high heat. Add onion and chopped bell

peppers; saut‚ until vegetables begin to soften, about 5 minutes. Add garlic

and paprika and saut‚ 1 minute. Stir in broth and next 6 ingredients. Bring to

simmer. Reduce heat to medium-low. Cover and cook 5 minutes to blend flavors.

Season to taste with salt and pepper.

 

Mix couscous into vegetable mixture. Cover and simmer 1 minute. Remove pot

from heat. Let stand covered 5 minutes. Fluff couscous with fork. Let paella

stand covered 5 minutes longer; fluff with fork again. Season to taste with

salt and pepper. Transfer to serving bowl. Arrange artichoke hearts, red bell

pepper rings and lemon wedges atop paella. Sprinkle parsley over and serve.

 

Serves 6.

 

Per serving: calories, 350; total fat, 8 g; saturated fat, 1 g; cholesterol, 0.

Bon App‚tit October 1997

 

MC_Busted by Karen C. Greenlee

 

 

 

 

 

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Per serving: 636 Calories (kcal); 12g Total Fat; (16% calories from fat); 27g

Protein; 110g Carbohydrate; 1mg Cholesterol; 680mg Sodium

Food Exchanges: 6 Grain(Starch); 1/2 Lean Meat; 3 1/2 Vegetable; 0 Fruit; 2 Fat;

0 Other Carbohydrates

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 4809 0 0 42 0 0 0