summer stew with couscous -x-

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too many veggies on hand? try this desparation dinner

-x- elf, veg

 

 

* Exported from MasterCook *

 

Summer Stew with Couscous

 

Recipe By :Desperation Dinners by Beverly Mills and Alicia Ross 8/99

Serving Size : 6 Preparation Time :0:00

Categories : New Import Rice and Grains

Vegetable Dishes

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 14 1/2-oz can vegetable broth -- divided

1 3/4 cups couscous

1 tablespoon olive oil

1 1/2 cups chopped sweet onion

1 pound zucchini

2 teaspoons minced garlic

1 pound yellow squash

1 pound ripe tomatoes

1 cup packed fresh basil leaves

1/4 teaspoon salt -- or to taste

1/8 teaspoon ground black pepper -- or to taste

 

Pour 1 cup broth and 1 1/4 cups water in a 2-quart or larger saucepan; bring to

a boil. Stir in couscous. Cover pot; remove from heat. Let stand for 5 minutes.

Meanwhile, heat oil over medium heat in an extra-deep, nonstick 12-inch skillet

that has a lid. Peel and coarsely chop onion, adding it to the pan as you chop.

Cook, stirring from time to time.

While onion cooks, rinse zucchini; cut into 1/4-inch slices. Add to pan. Add

remaining 3/4 cup broth to pan. Add garlic. Cook, stirring from time to time.

Rinse yellow squash; cut into 1/4-inch slices, adding to pan as you slice. Stir

occasionally.

Core tomatoes but do not peel. Cut into bite-size pieces, adding them to the pan

as you cut. Cover pan. Coarsely chop basil; add to pan. Add salt and pepper.

Cover pan; cook, uncovering to stir from time to time, about 5 minutes or until

squash are tender but not mushy. Serve at once over a bed of hot couscous.

Per serving: 404 calories; 5g fat (10 percent calories from fat); 9g fiber.

 

S(Collection):

" Pat Hanneman (kitpath) on 21 Aug 1999 "

 

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Per serving: 312 Calories (kcal); 4g Total Fat; (12% calories from fat); 11g

Protein; 59g Carbohydrate; 1mg Cholesterol; 558mg Sodium

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

0 Other Carbohydrates

 

NOTES : Today's quick, low-fat recipe for summer stew was born out of just such

desperation. It's designed to use up a lot of vegetables without bogging you

down in front of the stove. Feel free to add extra beans, corn or peas from the

overflowing supply that you may have on your hands. You can substitute chicken

broth for vegetable broth in this recipe. If you don't have couscous, use rice.

The stew is also delicious garnished with a sprinkling of Parmesan cheese.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 3332 0 0

 

 

 

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