REC: Vegetarian Couscous Casserole

[Guest guest]

MMMMM----- Recipe via Meal-Master v8.06 by AccuChef www.AccuChef.com

 

Title: Vegetarian Couscous Casserole

Categories: Vegetables

Yield: 6 Servings

 

1 1/2 c Water

1/4 t Salt

1 c Couscous,uncooked

15 oz Canned black beans,drained

8 3/4 oz Can no-salt-added whole Kernel corn,drained

8 oz sliced water,Canned Chestnuts,drained

7 oz Jar,roasted red peppers in Water,drained and cut into Strips

1/2 c green onions,Minced

2 T pickeled jalapeno,Minced

1 c Part-skim ricotta cheese

2 T Balsamic vinegar

2 t Sesame oil

1 t cumin,Ground

Vegetable cooking spray

6 c Fresh spinach leaves

 

1. Combine water and salt in a saucepan; bring to a boil. Remove

from heat. Add couscous; stir well. Cover and let stand 5 minutes or

until couscous is tender and liquid is absorbed. Add black beans

and next 5 ingredients; stir gently.

2. Combine ricotta cheese, vinegar, oil, and cumin; stir into couscous

mixture. Spoon mixture into an 11x7x2 " baking dish coated with

cooking spray. Bake, uncovered, at 350F for 25 minutes or until

thoroughly heated.

3. Cut spinach leaves into thin strips. Place 1 cup spinach on each

serving plate; spoon couscous mixture evenly over spinach.

 

Nutritional Analysis (per serving): Calories 299, protein 15.3g, fat

5.8g, carbo 47.4g, sodium 206g, cholesterol 13mg

 

 

 

[Guest guest]

That looks delightful! ;=) And if you love water chestnuts and corn together, as

I do, that's really a bonus. A hugely interesting array of vegetables in this

one,

with the contrast of serving on spinach leaves!

 

I was thinking, could one (I think it's possible) substitute no-fat cottage

cheese

for the part-skim ricotta? It would mean an extra step of blending it briefly to

'cream' it, of course. That way those who are really really watching every

calorie and gram of fat/cholesterol can have this dish with a clear conscience.

 

For the rest of us, a dish to be tried soon, I think! Low fat, low cal and

nutritious.

 

It's in the files now.

 

Best, Pat ;=)

[Guest guest]

Yes you can certainly sub the cottage cheese for the ricotta. Should taste just

fine. I LOVE couscous as well as corn and water chestnuts. I get mine fresh at

the Asian market. One you have fresh ones you will never use canned again

 

Candace

 

 

[Guest guest]

I'm a-goin shoppin, then! LOL

 

Best, Pat ;=)

 

> Yes you can certainly sub the cottage cheese for the ricotta. Should taste

just fine. I LOVE couscous as well as corn and water chestnuts. I get mine

fresh at the Asian market. One you have fresh ones you will never use canned

again

[Guest guest]

Wow, this sounds amazing!

A couple questions:

I've only been able to find cous cous in those little boxes. Is

there someplace I should be able to find it in bulk (i.e. not those

expensive little boxes)?

I hate water chestnuts. I'm trying to come up with an appropriate

sub, like an additional bean, squash, zucchini, or carrot. What do

you guys think?

Do you serve this as is for an entire meal or do you normally have

something along with it?

 

Btw, low fat finders they do make fat free ricotta cheese. They are

just usually in the better grocery stores. I've been dying to try

out this particular recipe with silken soft tofu and ff ricotta. " I

live back in the woods, you see, woman and the kids, and the dogs

and me " . Thus, all there is close by is a super-wal-mart. When I was

out w/ a gf was when I was able to snag some ff ricotta at a Bruno's.

 

Thanks for sharing this gem of a recipe!

 

Karen

[Guest guest]

Are those regular chestnuts or water chestnuts? looks yummy!

 

 

, " ~Candace~ " <carvers@c...>

wrote:

>

> MMMMM----- Recipe via Meal-Master v8.06 by AccuChef

www.AccuChef.com

>

> Title: Vegetarian Couscous Casserole

> Categories: Vegetables

> Yield: 6 Servings

>

> 1 1/2 c Water

> 1/4 t Salt

> 1 c Couscous,uncooked

> 15 oz Canned black beans,drained

> 8 3/4 oz Can no-salt-added whole Kernel corn,drained

> 8 oz sliced water,Canned Chestnuts,drained

> 7 oz Jar,roasted red peppers in Water,drained and cut into Strips

> 1/2 c green onions,Minced

> 2 T pickeled jalapeno,Minced

> 1 c Part-skim ricotta cheese

> 2 T Balsamic vinegar

> 2 t Sesame oil

> 1 t cumin,Ground

> Vegetable cooking spray

> 6 c Fresh spinach leaves

>

> 1. Combine water and salt in a saucepan; bring to a boil. Remove

> from heat. Add couscous; stir well. Cover and let stand 5 minutes or

> until couscous is tender and liquid is absorbed. Add black beans

> and next 5 ingredients; stir gently.

> 2. Combine ricotta cheese, vinegar, oil, and cumin; stir into couscous

> mixture. Spoon mixture into an 11x7x2 " baking dish coated with

> cooking spray. Bake, uncovered, at 350F for 25 minutes or until

> thoroughly heated.

> 3. Cut spinach leaves into thin strips. Place 1 cup spinach on each

> serving plate; spoon couscous mixture evenly over spinach.

>

> Nutritional Analysis (per serving): Calories 299, protein 15.3g, fat

> 5.8g, carbo 47.4g, sodium 206g, cholesterol 13mg

>

>

>

[Guest guest]

Water Chestnuts

 

 

[Guest guest]

I find the bulk Couscous in the Health section of Kroger (Bob's Red mill) or I

get it at the Middle Eastern Store in town.

 

I am sure you could sub another veggie, but the water chestnuts are adding

crunch so take that into account.

 

I have it as a meal

 

Candace