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.

Quick, healthy, and delicious

So tonight I needed to throw dinner together fast...and was highly unmotivated to do so. Alas, my children have to eat, so I had no choice right? I ended up making this quinoa dish and it turned out really good so I decided to post it. I served it with a salmon burger patty (yeah, I generally "don't cook fish at home"...I know. I'm seriously a walking contradiction. But I got them at Costco and they looked delicious and easy to make on days like these.) Anyway...here it is:


Lemony Lime Black Bean Quinoa
Serves 4

1 c quinoa
2 c broth of your choice (I used vegetable broth)
1 can black beans, rinsed
1 small avocado, diced
1/2 yellow onion, diced & sauteed in 1/2 T olive oil
1 t buttery spread (I used Earth Balance)
Juice of 1 lemon & 1 lime
Zest of half a lemon (about 1/2 t)


1) Bring broth to a boil, add quinoa, return to a boil; reduce heat, cover, and cook until broth is absorbed (about 12-15 minutes)


2) Add the rest of the ingredients to the quinoa and combine, taking special care not to smash the avocado.


3) Enjoy.

Pretty simple dish, but very tasty and super quick.

Nutritional Info per Serving: Calories: 374, Fat: 14g (remember, good fats from the avocado), Carbs: 55g, Fiber: 13g, Protein: 13g



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