Thursday, November 1, 2007

White Beans and Veggies With CousCous

Prep: 20 minutes
Cook: 10 minutes
Yield: 4 servings

1 medium zucchini, quartered and sliced
1 medium onion, finely chopped
4 garlic cloves, minced
1 tablespoon olive oil
1 can (15 ounces) white kidney or cannellini beans, rinsed and drained
1 can (14-1/2 ounces) diced tomatoes, undrained
1/2 teaspoon dried basil
1/4 teaspoon dried rosemary
1/4 teaspoon pepper
1/8 teaspoon salt
1-1/2 cups water
1 tablespoon butter
1/4 teaspoon salt
1 cup uncooked couscous

In a large skillet, saute the zucchini, onion and garlic in oil until tender. Stir in the beans, tomatoes and seasonings. Cook, stirring occasionally, for 5 minutes.

In a saucepan, bring the water, butter and salt to a boil. Stir in couscous. Cover and remove from the heat; let stand for 5 minutes or until water is absorbed. Fluff with a fork. Serve with bean mixture.

Tips and Tricks
Use the microwave to prepare the couscous. I also used Italian-style diced tomatoes and omitted the additional basil.
Make It Healthier
Use whole wheat couscous. Use unsalted butter or trans-fat free spread. Use low-sodium canned tomatoes.
How Kids Can Help
Rinse beans. Measure spices.

Nutrition Facts
1 cup bean mixture with 3/4 cup couscous equals 350 calories, 8 g fat (2 g saturated fat), 8 mg cholesterol, 521 mg sodium, 60 g carbohydrate, 9 g fiber, 13 g protein

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