Healthy whole grain: Couscous is a fast food, but not the kind that gets nutritionists up in arms.
Most varieties of couscous can be rehydrated with hot water and ready to eat in about 10 minutes.
And though it looks like a grain, couscous really is more like a pasta. It is made from crushed granules of semolina flour that are bound together with water, then dried. It has no added fat.
On its own, couscous is rather bland. But it makes an excellent foundation for more flavorful recipes, such as pilafs and salads.
This mix can be prepared in about 10 minutes and keeps for a month refrigerated. This makes it convenient to have on hand for a weeknight dinner.
SUN-DRIED TOMATO AND PARMESAN COUSCOUS MIX
1/2cup sun-dried tomatoes (dry, not oil-packed)
1/2cup water
3tablespoons pine nuts
11/2cups whole-wheat couscous
3tablespoons grated Parmesan cheese
1tablespoon dried minced onion
1tablespoon dried parsley
1teaspoon dried oregano
1teaspoon dried rosemary
1/2teaspoon salt
1/4teaspoon ground black pepper
In a small bowl, combine the sun-dried tomatoes and water. Cover with plastic wrap and microwave on high for 2 minutes, or until softened. Drain, let cool, then blot thoroughly with paper towels. Chop finely and set aside.
In a small skillet, stir pine nuts over medium-low heat until lightly toasted, about 3 minutes. Transfer to a plate to cool.
In a medium bowl, combine the tomatoes, pine nuts and all remaining ingredients. Transfer to a jar or zip-close bag. Then refrigerate for up to 1 month.
To prepare: In a medium sauce pan, combine the couscous mixture with 21/2 cups of water and 1 teaspoon of olive oil or butter (optional). Bring to a boil and then cover. Remove from the heat and let stand for 5 to 10 minutes, or until all the water is absorbed. Fluff with a fork before serving.
Makes 6 servings. Per serving (values are rounded to the nearest whole number): 164 calories; 41 calories from fat; 5 g fat (1 g saturated; 0 g trans fats); 3 mg cholesterol; 26 g carbohydrate; 7 g protein; 4 g fiber; 352 mg sodium.
Associated Press
Talk to us
> Give us your news tips.
> Send us a letter to the editor.
> More Herald contact information.
