Mediterranean Style Couscous

Okay, so I promised my friend Courtney a recipe because her daughter will NOT eat meat anymore. This is really easy to make and is absolutely meat free. While its a good main course, you could serve it alongside chicken as well...for all you meat eaters.

Mediterranean Style Couscous
Serves 4 people

One package of Near East garlic and olive oil couscous
1/4 c sundried tomatoes packed in oil, drained and chopped
1 can artichoke hearts, drained and chopped
1 can Garbanzo beans/chickpeas, drained and rinsed


Cook the couscous according to package directions (super easy - it involves water with olive oil & the seasoning packet, bringing it to a boil, then adding the couscous, covering, and taking it off the stove. The couscous is ready in like 5 minutes)

Combine the rest of the ingredients in a microwave safe bowl and microwave for about 45 seconds (just to heat them through) and add them to the couscous. Done.

You could add a little feta too if you wanted...or a bit of spinach.

 

Nutrition Info Per Serving: Calories: 358, Fat: 7g, Carbs: 57g, Fiber: 11g, Protein: 15g

FUN FACTS: Couscous is one of the healthiest grain-based products. It has a really low glycemic load and has a superior vitamin profile to pasta, containing twice as much riboflavin, niacin, vitamin B6, and folate, and containing four times as much thiamine and pantothenic acid.

In terms of protein, couscous has 3.6 g for every 100 calories, equivalent to pasta, and well above the 2.6 g for every 100 calories of white rice. Furthermore, couscous contains a 1% fat-to-calorie ratio, compared to 3% for white rice, 5% for pasta, and 11.3% for rice pilaf.
You'll also get a good dose of protein from the garbanzo beans.

Crock Pot 13 Bean Chili

Sorry for the looooonnngggg delay in writing. I'm a horrible person, I know...I had a lot going on in my life recently, but I do apologize. ANYWAY - I've been on a "diet" as of late...and I use the quotes cause it's more like a lifestyle change...and have been trying to find or make up tasty recipes that are low in calories. I recently made some delicious 13 bean chili that was SUPER easy to make. It all started because I wanted to use the 13 bean soup mix I had in my pantry...and this is what it became. All you need is a crock pot and a few ingredients. I had to share it...so without further ado:

13 BEAN CHILI
Serves 20; 1 cup servings

1 (27 oz) package Bob's Red Mill - 13 Bean Soup Mix
1 bunch Green Onions, (7 stalks chopped)
1 (9.8 oz) package Bear Creek Darn Good Chili Mix
1 (12 oz) package Morningstar Farms Grillers Recipe Crumbles
1 (14.5 oz) can Organic Diced Tomatoes (do not drain - you need the juice)
1 cup water

Whatever other seasonings you would like. I started with 1 Tbsp cayenne, 4 Tbsp chili powder, and 2 Tbsp garlic powder, plus salt and pepper.

1) Throw the 13 Bean Soup Mix in a crock pot and cover with water. Add green onion and seasonings. Cook on low for 10 hours.
2) At the 8.5 hour point (when I got home from work), I added the rest of the ingredients and let it finish cooking. Taste and season accordingly.

See? Easy. You could also let it cook the full 10 hours and then put the rest of the ingredients in there. After you throw in the chili mix, it only needs about 45 additional minutes to cook.

NUTRITIONAL INFO: Calories: 156; Fat: 1g; Carbs: 29g; Protein: 12g