Couscous w/ Feta & Tomatoes

coucousandfetaThis was my first time to use sundried tomatoes. ever. I did not like them. I think a little fresh tomato would have been much better in here. But, other than that, I really liked this dish.

Couscous w/ Feta & Tomatoes
1 c. boiling water
1/2 c. sun-dried tomatoes (not packed in oil)
14.5 oz vegetable broth
1 c. whole wheat couscous
1/3 c. crumbled feta cheese
1/2 tsp dried oregano
1 tsp butter flavored olive oil

In a small bowl, pour boiling water over tomatoes; let stand 5 minutes. In small saucepan, bring broth to a boil. Add couscous and remove from heat; cover and let stand 5 minutes. Drain and chop tomatoes; add to couscous. Gently stir in remaining ingredients. Serve warm or chilled.
Yield: 5 servings. Per serving=220 Calories; 5g Fat (20.0% calories from fat); 9g Protein; 37g Carbohydrate; 7g Dietary Fiber; 10mg Cholesterol; 1152mg Sodium.

Dijon Veggies with Couscous

couscousveggiesAnother yummy way to add some veggies to your diet. AND whole grains!

Dijon Veggies with Couscous

3 c. sliced zucchini

2 oz diced pimientos, drained

¼ c. fat free chicken broth

3 TB Dijon mustard

1 TB extra virgin olive oil

Dash garlic powder

Dash salt

¼ tsp black pepper

1 ¼ c. fat free chicken broth

1 c. whole wheat couscous

 

Preheat oven to 350*. Place foil on jelly roll pan.

Spread zucchini and pimientos on prepared pan. Combine ¼ cup broth, mustard, oil, garlic powder, salt and pepper. Pour over vegetables. Top with a second sheet of foil; bring up edges and crimp foil to seal, forming  a large packet. Bake 20-25 minutes. Meanwhile, in a small saucepan, bring 1 ¼ cups broth to boil; add couscous, cover and remove from heat. Transfer couscous and vegetables in a large serving bowl. Toss to combine.

Yield: 4 servings. Per serving= 149 Calories; 4g Fat (22.9% calories from fat); 9g Protein; 23g Carbohydrate; 5g Dietary Fiber; 0mg Cholesterol; 399mg Sodium.

Ham Viennese

This was good!

 

Ham Viennese

1 c. fat free chicken broth

2/3 c. whole wheat couscous

Dash salt

2 TB chopped onion

2 cups celery, thin sliced

10 ¾ oz can reduced fat cream of chicken soup

¼ teaspoon dill weed

1 ½ teaspoons prepared mustard

2 TB reduced fat whipped cream cheese

2 c. diced cooked lean ham

 

Bring broth to a boil; add salt and couscous. Cover and remove from heat. Meanwhile, sauté onion and celery in large skillet sprayed with cooking spray. Add soup, dill, mustard and cream cheese til blended, then add diced ham and simmer for 5 minutes. Serve over cooked couscous.

Yield: 3 servings. Per serving= 344 Calories; 13g Fat (33.6% calories from fat); 26g Protein; 33g Carbohydrate; 5g Dietary Fiber; 65mg Cholesterol; 2319mg Sodium.