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Baked Couscous with Summer Squash and Herbs
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Yield: 6 servings (serving size: about 1 1/2 cups)
Source: Cooking Light, JULY 2005
CL Comments: This side dish--good for a summer brunch or buffet--highlights the squash and kitchen herbs grown at Monticello.
Amy's Comments: YUM!!! Super good! Rivals the Squash Rice Casserole
but more core friendly.
INGREDIENTS:
1 (14-ounce) can fat-free, less-sodium chicken broth, divided
3/4 cup uncooked couscous
Cooking spray
2 cups sliced yellow squash (about 2 small)
1/2 cup sliced green onions
2 tablespoons chopped fresh basil
1 tablespoon chopped fresh oregano
1 garlic clove, minced
1/4 cup (1 ounce) shredded fontina cheese
1/4 cup (1 ounce) grated Parmigiano-Reggiano cheese
1/4 cup egg substitute
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
INSTRUCTIONS:
- Preheat oven to 400°.
- Bring 1 cup chicken broth to a boil in a medium saucepan; gradually
stir in uncooked couscous. Remove from heat; cover and let stand 5
minutes. Fluff couscous with a fork.
- Heat a large nonstick skillet over medium-high heat. Coat pan with
cooking spray. Add squash, onions, basil, oregano, and garlic; sauté 3
minutes or until squash is tender. Set aside.
- Combine fontina and Parmigiano-Reggiano; set aside. Combine couscous,
squash mixture, and half of cheese mixture in a large bowl; stir in
remaining chicken broth, egg substitute, salt, and pepper. Spoon
mixture into an 8 x 8-inch baking dish lightly coated with cooking
spray. Top with remaining cheese mixture. Bake at 400° for 35 minutes
or until golden. Serve warm.
NUTRITIONAL INFO:
Healthy Units: 3 per serving or Core + 1 point per serving
CALORIES 161(31% from fat); FAT 5.6g (sat 1.9g,mono 1.6g,poly 1.3g);
PROTEIN 8.1g; CHOLESTEROL 9mg; CALCIUM 112mg; SODIUM 351mg; FIBER
2.2g; IRON 0.8mg; CARBOHYDRATE 19.9g
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