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Baked Couscous with Summer Squash and Herbs Recipe

Baked Couscous with Summer Squash and Herbs Recipe

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Baked Couscous with Summer Squash and Herbs

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Ingredients

Count

Nutrition

157

Calories

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Ingredients:

Serving

1 (14-oz) can fat-free , less-sodium chicken broth, divided
3/4 cup uncooked couscous
cooking spray
2 cups sliced yellow squash (about 2 small)
1/2 cup sliced green onions
2 tbsp chopped fresh basil
1 tbsp chopped fresh oregano
1 garlic clove, minced
1/4 cup (1 oz) shredded fontina cheese
1/4 cup (1 oz) grated parmigiano-reggiano cheese
1/4 cup egg substitute
1/4 tsp salt
1/4 tsp freshly ground black pepper

Directions:

Preheat oven to 400°.
Bring 1 cup chicken broth to a boil in a medium saucepan; gradually stir in uncooked couscous. Remove from heat; cover and let stand 5 minutes. Fluff couscous with a fork.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add squash, onions, basil, oregano, and garlic; sauté 3 minutes or until squash is tender. Set aside.
Combine fontina and Parmigiano-Reggiano; set aside. Combine couscous, squash mixture, and half of cheese mixture in a large bowl; stir in remaining chicken broth, egg substitute, salt, and pepper. Spoon mixture into an 8 x 8-inch baking dish lightly coated with cooking spray. Top with remaining cheese mixture. Bake at 400° for 35 minutes or until golden. Serve warm.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	156.8 Kcal (656 kJ)
Calories from fat	17.32 Kcal
		% Daily Value*
Total Fat	1.92g	3%
Cholesterol	57.81mg	19%
Sodium	214.06mg	9%
Potassium	303.36mg	6%
Total Carbs	24.62g	8%
Sugars	5.76g	23%
Dietary Fiber	1.47g	6%
Protein	10.09g	20%
Vitamin C	5.2mg	9%
Iron	0.9mg	5%
Calcium	69.1mg	7%

Amount Per 100 g
Calories	124.86 Kcal (523 kJ)
Calories from fat	13.79 Kcal
		% Daily Value*
Total Fat	1.53g	3%
Cholesterol	46.03mg	19%
Sodium	170.45mg	9%
Potassium	241.56mg	6%
Total Carbs	19.61g	8%
Sugars	4.59g	23%
Dietary Fiber	1.17g	6%
Protein	8.04g	20%
Vitamin C	4.1mg	9%
Iron	0.7mg	5%
Calcium	55mg	7%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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