Cauliflower With Couscous Pilaf |
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Prep Time: 0 Minutes Cook Time: 15 Minutes |
Ready In: 15 Minutes Servings: 6 |
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Pilaf is usually made with rice plus nuts, fruit, vegetables or even meat. In this version we use couscous instead of rice, so it’s nearly instant, and add a sweet accent of orange and currants. Ingredients:
makes 6 servings, generous 3/4 cup each |
active time: 25 minutes |
total time: 25 minutes |
1 tablespoon extra-virgin olive oil |
4 cups finely chopped cauliflower florets (about 1 medium head) |
1/2 teaspoon salt |
3/4 cup reduced-sodium chicken broth |
1 teaspoon freshly grated orange zest |
1/4 cup orange juice |
1/4 cup currants |
2/3 cup whole-wheat couscous |
1/2 cup sliced scallion greens |
heat oil in a large saucepan over medium heat. add cauliflower and salt; cook, stirring, until softened, about 3 minutes. add broth, orange zest, juice and currants; bring to a boil over high heat. stir in couscous and scallions. remove from heat and let stand, covered, until the liquid is absorbed, about 5 minutes. fluff with a fork. |
nutrition information: per serving: 163 calories; 3 g fat (0 g sat, 2 g mono); 1 mg cholesterol; 31 g carbohydrate; 6 g protein; 6 g fiber; 239 mg sodium; 356 mg potassium. |
nutrition bonus: vitamin c (78% daily value), folate (15% dv). |
1 1/2 carbohydrate servings |
exchanges: 1 1/2 starch, 1 vegetable, 1 fat |
Directions:
1. Heat oil in a large saucepan over medium heat.
2. Add cauliflower and salt; cook, stirring, until softened, about 3 minutes.
3. Add broth, orange zest, juice and currants; bring to a boil over high heat.
4. Stir in couscous and scallions.
5. Remove from heat and let stand, covered, until the liquid is absorbed, about 5 minutes.
6. Fluff with a fork.
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