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Sun-Dried Tomato and Parmesan Couscous Mix Recipe

Sun-Dried Tomato and Parmesan Couscous Mix Recipe

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Sun-Dried Tomato and Parmesan Couscous Mix

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Ingredients:

Serving

1 tbsp dried minced onion
1 tsp dried oregano
1 tbsp dried parsley
1 tsp dried rosemary
3 tbsp grated parmesan cheese
1/4 tsp ground black pepper
3 tbsp pine nuts
1/2 tsp salt
1/2 cup sun-dried tomatoes (dry , not oil- packed)
1/2 cup water
1 1/2 cup whole-wheat couscous

Directions:

In a small bowl, combine the sun-dried tomatoes and water. Cover with plastic wrap and microwave on high for 2 minutes, or until softened. Drain, let cool, then blot thoroughly with paper towels. Chop finely and set aside.
In a small skillet, stir pine nuts over medium-low heat until lightly toasted, about 3 minutes. Transfer to a plate to cool.
In a medium bowl, combine the tomatoes, pine nuts and all remaining ingredients. Transfer to a jar or zip-close bag. If desired, refrigerate for up to 1 month.
To cook, combine the couscous mixture with 2 1/2 cups of water and 1 teaspoon of olive oil or butter (optional) in a medium sauce pan. Bring to a boil and then cover. Remove from the heat and let stand for 5 to 10 minutes or until all the water is absorbed. Fluff with a fork before serving.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	160.11 Kcal (670 kJ)
Calories from fat	34.06 Kcal
		% Daily Value*
Total Fat	3.78g	6%
Cholesterol	2.2mg	1%
Sodium	447.21mg	19%
Potassium	212.81mg	5%
Total Carbs	23.55g	8%
Sugars	2.05g	8%
Dietary Fiber	2.32g	9%
Protein	5.41g	11%
Vitamin C	2.3mg	4%
Iron	0.9mg	5%
Calcium	47.7mg	5%

Amount Per 100 g
Calories	170.67 Kcal (715 kJ)
Calories from fat	36.3 Kcal
		% Daily Value*
Total Fat	4.03g	6%
Cholesterol	2.34mg	1%
Sodium	476.68mg	19%
Potassium	226.83mg	5%
Total Carbs	25.1g	8%
Sugars	2.19g	8%
Dietary Fiber	2.47g	9%
Protein	5.76g	11%
Vitamin C	2.5mg	4%
Iron	1mg	5%
Calcium	50.8mg	5%

* 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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