Real African Dishes: [MC-AllEthnic-Recipes] Mediterranean Couscous

* Exported from MasterCook *

Mediterranean Couscous

Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : LowCal (Less than 300 cals) LowerCarbs
LowFat (Less than 30%) Veggie

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 1/4 cups water
3/4 cup whole wheat couscous
1/2 teaspoon salt
1/2 cup canned red kidney beans -- rinsed and drained
1/2 medium cucumber -- peeled, seeded and chopped
1/2 green bell pepper -- chopped
1/4 red onion -- chopped
1/2 cup reduced-fat feta cheese
2 tablespoons chopped fresh dill
1 tablespoon capers -- drained
2 tablespoons lemon juice
1 tablespoon olive oil
1/4 teaspoon freshly ground black pepper

Bring the water to a boil in a medium saucepan over medium-high heat. Stir
in the couscous and 1/4 teaspoon of the salt. Return to a boil, reduce the
heat to low, cover, and simmer for 2 minutes. Remove from the heat and let
stand for 5 minutes. Fluff with a fork and cool for 5 minutes longer.

Meanwhile, in a bowl, combine the kidney beans, cucumber, bell pepper,
onion, feta, dill and caper. Add the couscous and toss well. In a small
bowl, combine the lemon juice, olive oil, pepper, and the remaining 1/4
teaspoon salt. Pour over the couscous and toss well.

This recipe can be made up to a day ahead. Store it in an airtight plastic
container in your refrigerator.

Makes 4 servings
Prep time: 15 mins
Cook time: 7 mins
Stand time: 10 mins

AuthorNote: Couscous, a North African grain, is now commonly available in
the United States. Lucky for us. Now it's easier to reap the benefits of
the lean protein and fiber contained in each tiny pearl.

Cuisine:
"Mediterranean"
Source:
"Sugar Solution Cookbook by the editors of Prevention magazine and Ann
Fittante, 2010"
S(Formatted by Chupa Babi):
"March 2011"
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Per Serving (excluding unknown items): 244 Calories; 8g Fat (28.7%
calories from fat); 9g Protein; 34g Carbohydrate; 4g Dietary Fiber; 17mg
Cholesterol; 611mg Sodium. Exchanges: 2 Grain(Starch); 1/2 Lean Meat; 1/2
Vegetable; 0 Fruit; 1 Fat; 0 Other Carbohydrates.

Nutr. Assoc. : 0 449 0 0 0 0 0 3272 0 0 0 0 0