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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is NOT safe for those who are sensitive to gluten.

 

"Let your food be your medicine, and your medicine be your food."
-Hippocrates, Greek physician

The refrigerator light goes on...

Couscous is the perfect pantry item. It keeps almost forever. It is simple to make, taking all of 5 minutes to cook and, as with the Dirty Rice, you can put almost anything in it to make it exotic.

Couscous

Often thought of as a grain, such as bulgur wheat, couscous is actually processed much like pasta.  When wheat is milled, it separates into three components -- the wheat germ, bran and endosperm.  Endosperm is also known as semolina.  To make couscous, the yellow semolina is rolled in flour until it is well coated.  

Traditionally, couscous was made by hand rolling the coarse hard-wheat semolina with flour and a small amount of cold water until the right consistency was achieved. It is a staple of many North African diets and is now widely made in factories, making it more easily available.  

Customarily, the hard grains were steamed in a strainer placed above a pot in which broth, called "marga," was cooking. Most couscous in today’s market has been pre-cooked and dried.  It is prepared by simply combining the grains with an equal amount of boiling water.  Quick cooking or instant is available, but the instant is preferable in most recipes (this is similar to using instant oatmeal vs. quick cooking oats).

The ingredients in couscous are essentially that of pasta and the nutritional content (by weight) is similar.  

2 ounces couscous = 213 calories, 0g fat, 0g sat fat, 0 mono fat, 7g protein, 44g carbohydrates, 6mg sodium, 0mg cholesterol


 

Easy Couscous



Servings = 4 | Serving size =about 1/2 cup

Cooking Time = 30 Minutes

This recipe can be multiplied by 2.

This recipe can be divisible by 2.

Keeps well for about 48 hours. Coumadin (warfarin) users might wish to leave out the parsley to further reduce the amount of Vitamin K in this dish.

2 cups water
1/4 tsp salt
1 cup couscous
1 tsp olive oil
1/2 cup dried currants
1 green onion
1 Tbsp flat leaf parsley
1 Tbsp fresh basil

Place water and salt in a medium sized pan over high heat and bring to a boil. Remove from the heat and add couscous, stirring once. Cover and let stand for five minutes.

As the couscous is cooking, place the oil in a small non-stick sauté pan over medium heat. Add the currants and green onion. Cook, stirring occasionally.

After the couscous has stood for five minutes, remove the top and fluff with a fork. Add the currant and green onion mixture, parsley and basil and toss well.

Nutrition Facts

Serving size = 1/2 cup

Servings = 4

.

Amount Per Serving

Calories 225 Calories from Fat 13
  % Daily Value
Total Fat 1g 2%
    Saturated Fat 0g 1%
    Monounsaturated Fat 1g  
    Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 152mg 6%
Total Carbohydrates 47g 16%
    Dietary Fiber 4g 14%
    Sugars 12g  
Protein 6g  
Vitamin A 3% Vitamin C 5%
Calcium 3% Iron 7%
Vitamin K 27 mcg Potassium 251 mg
Magnesium 28 mg