Vegetable Stew with Couscous Recipe

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Ingredients

Count

Nutrition

749

Calories

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Ingredients:

Serving

1 tbsp olive oil
1 small butternut squash (about 1 1/2 lb), peeled, seeded, and cut into 2-inch cubes
1 medium onion, cut into 6 wedges
1 cup water
2/3 cup couscous
2 tsp minced fresh parsley leaves
1/2 lb mushrooms, halved
1 cup low-salt chicken broth
1/4 cup apple cider or juice
2 tsp all-purpose flour
1/4 cup raisins
1/4 lb mustard greens or swiss chard, stems and center ribs discarded and greens washed, spun dry, and coarsely chopped (about 2 cups)

Directions:

In a large non-stick skillet heat oil over moderately high heat until hot but not smoking and cook squash and onion with salt to taste, stirring occasionally, until browned lightly, about 5 minutes. Reduce heat to moderately low and cook mixture, covered, stirring occasionally, about 5 minutes, or until squash is almost tender.
While squash mixture is cooking, in a small saucepan bring water to a boil. Stir in couscous and let stand, covered, off heat 5 minutes. Stir in parsley and salt to taste and keep warm, covered.
Add mushrooms to squash mixture and sauté over moderately high heat, stirring occasionally, until mushrooms are golden. In a large measuring cup stir together broth, cider or juice, and flour. Stir broth mixture and raisins into vegetable mixture and simmer over moderate heat until sauce is thickened slightly, about 2 minutes. Place mustard greens or chard on top of stew and add salt to taste. Simmer stew, covered, 1 minute, or until greens are wilted.
Serve stew with couscous.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	749.01 Kcal (3136 kJ)
Calories from fat	173.56 Kcal
		% Daily Value*
Total Fat	19.28g	30%
Cholesterol	1.5mg	1%
Sodium	3153.21mg	131%
Potassium	2293.05mg	49%
Total Carbs	127.93g	43%
Sugars	17.03g	68%
Dietary Fiber	20.96g	84%
Protein	26.76g	54%
Vitamin C	85.5mg	143%
Vitamin A	3.4mg	113%
Iron	10.8mg	60%
Calcium	360.4mg	36%

Amount Per 100 g
Calories	67.28 Kcal (282 kJ)
Calories from fat	15.59 Kcal
		% Daily Value*
Total Fat	1.73g	30%
Cholesterol	0.13mg	1%
Sodium	283.22mg	131%
Potassium	205.96mg	49%
Total Carbs	11.49g	43%
Sugars	1.53g	68%
Dietary Fiber	1.88g	84%
Protein	2.4g	54%
Vitamin C	7.7mg	143%
Vitamin A	0.3mg	113%
Iron	1mg	60%
Calcium	32.4mg	36%

* 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.