Recipe: Couscous Salad

Couscous Salad
From the American Institute for Cancer Research

A salad based on whole grains can be a perfect meal-in-a-bowl: satisfying, full of flavor, and good for your health. And even if you don't have whole grains handy, it's still possible to make a healthy, great-tasting one-pot-meal - just don't skimp on the veggies.

Cancer experts say a meal can be both tasty and cancer protective when it consists of two-thirds (or more) plant-based foods such as vegetables, fruits, beans and whole grains, and one-third (or less) animal protein. That's because plant foods offer a rich supply of vitamins, minerals and phytochemicals - anti-cancer substances found only in plant foods - that have been shown to protect our cells from damage by cancer-causing agents.

Whole grains like barley, quinoa, bulghur and brown rice come with their own unique rosters of antioxidants and phytochemicals that, scientists believe, work in many different ways to fight cancer. These whole grains, as the name suggests, consist of the entire grain kernel. They have not been refined - a process that removes many protective substances and significantly reduces the amount of dietary fiber they contain. That's an important distinction, because foods that contain dietary fiber seem to be particularly helpful in reducing the risk of colon cancer.

The recipe below contains couscous, which is a refined grain. Couscous has become very popular because of its light texture and delicate taste, but it doesn't pack nearly the nutritional punch of a whole grain like brown rice or bulghur. That's why we've loaded this salad up with vegetables that contain a variety of phytochemicals and other healthful qualities.

Asparagus, for example, offers plenty of dietary fiber, folate and a rich supply of phytochemicals called saponins, which may help protect against heart disease as well as cancer.

A single tomato contains hundreds of phytochemicals that perform many different functions that have been linked to cancer prevention. Tomatoes are especially rich in a phytochemical called lycopene, which has been associated with lower risk for prostate and breast cancer.

This salad works well for lunch or as a light dinner. (Note: Although it remains difficult to find, whole grain couscous is slowly becoming available at some health food and specialty stores, and is worth looking for. It combines whole grain nutrition with a lighter, more delicate texture.)

1 package (10-12 oz.) couscous
2-3 cups fat-free, reduced-sodium chicken broth, depending on amount of couscous
1 medium zucchini, diced
1/2 red bell pepper, seeded and diced
1/2 yellow bell pepper, seeded and diced
1 cup chopped sun-dried tomatoes
1 Tbsp. canola oil
3 Tbsp. basil-flavored olive oil
salt and freshly ground black pepper, to taste
8 fresh asparagus spears, peeled and blanched, for garnish
2 ripe tomatoes, sliced, for garnish

Prepare couscous according to package instructions, using broth in place of water. Let cool.

Meanwhile, heat oil in a pan or skillet over medium heat until hot. Add zucchini, peppers and dried tomatoes and saut until lightly browned, about 4 minutes.

Turn cooled couscous into large bowl. Mix in saut ed vegetables. Toss with herbed olive oil and salt and pepper to taste.

Place mixed salad on a serving plate. Garnish with sliced tomatoes and asparagus spears.

Makes 7 cups (without garnish)

Per serving: 249 calories, 8 g. total fat (1 g. saturated fat), 37 g. carbohydrate, 7 g. protein, 3 g. dietary fiber, 331 mg. sodium.