BAKED COUSCOUS WITH TOMATOES
1 tablespoon olive oil
1/2 cup minced onion
2 cups couscous
1 (14 1/2 ounce) can diced tomatoes, drained*
3 cups reduced-sodium, defatted chicken broth (or vegetable broth)
1 teaspoon kosher salt
1/4 teaspoon freshly ground pepper
1/2 teaspoon ground coriander
Preheat the oven to 375 degrees F.
Heat the oil in a saute pan. Saute the onion in oil about 5 minutes, until they are soft and golden.
In a 2-quart casserole, combine the onions and the remaining ingredients.
Bake for 20 minutes.
*For more of a bite, try using diced tomatoes with green chiles.
Makes 6 servings
Nutritional analysis: Per serving: Calories 321; Protein 12g; Fat 4g (Saturated 1g); Carbohydrates 59g; Fiber 3g; Sodium 571mg
Adapted from source: 1,000 Lowfat Recipes by Terry Blonder Golson
1 tablespoon olive oil
1/2 cup minced onion
2 cups couscous
1 (14 1/2 ounce) can diced tomatoes, drained*
3 cups reduced-sodium, defatted chicken broth (or vegetable broth)
1 teaspoon kosher salt
1/4 teaspoon freshly ground pepper
1/2 teaspoon ground coriander
Preheat the oven to 375 degrees F.
Heat the oil in a saute pan. Saute the onion in oil about 5 minutes, until they are soft and golden.
In a 2-quart casserole, combine the onions and the remaining ingredients.
Bake for 20 minutes.
*For more of a bite, try using diced tomatoes with green chiles.
Makes 6 servings
Nutritional analysis: Per serving: Calories 321; Protein 12g; Fat 4g (Saturated 1g); Carbohydrates 59g; Fiber 3g; Sodium 571mg
Adapted from source: 1,000 Lowfat Recipes by Terry Blonder Golson
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