Wednesday, February 17, 2010

Sausage (or Chicken) & Vegetable Cous Cous

Ingredients
  • minced onion (If you like real onions, sautee them in oil and use them.)
  • garlic powder
  • 2 squash (or 1 squash and 1 zucchini, makes it more colorful)
  • 1 cup dry couscous
  • 1 1/2 cups water
  • 4 cherry tomatoes, cut into halves
  • 1.5 links Sausage or 6 oz chicken

Directions
1. Sauté minced onion, garlic and chicken/sausage in a large skillet coated in cooking spray until sausage is browned, then push to sides of pan.
2. Boil veggies in microwave (about 10 minutes).**
3. In the center of the skillet, pour in the couscous. Add the water to the couscous, stirring gently. Top this mixture with tomato wedges; cover pan for 3 minutes.
4. Add a little water and cook longer, if needed. Couscous should be light and fluffy.
5. Season with salt & or butter (i use Promise Heart Smart spread)

Makes 4 servings

Nutrition
Calculated w/ Sausage. Lower calorie if you use chicken!)
Calories 217
Fat 3g
Sat Fat 1g
Cholesterol 18mg
Sodium 655mg
Potassium 169mg
Carbs 34g
Fiber 3g
Sugars 2g
Protein 11g

**I use microwave not only b/c it's quicker, but also because it's healthier. The quicker cook time in the microwave keeps the veggies from cooking out too many nutrients.

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