Ingredients:
- 6 ripe plum tomatoes, seeded and cut into 1/2-inch pieces
- salt , to taste
- freshly ground black pepper , to taste
Directions:
- 1. Place the oil in a large saucepan. Wilt the onion, zucchini, and garlic for 8 to 10 minutes over medium-low heat, stirring until tender. Add broth; cook 2 minutes. Stir in tomatoes, salt and pepper. Cook 1 minute more, stirring.
- 2. Add the couscous, basil, and parsley. Stir well, adjust the seasonings and heat through. Serve immediately.
- * Note: Israeli couscous has a larger grain than regular couscous, resembling pastine (a kind of small pasta). For this recipe, lightly brown 4 ounces of couscous in 2 tablespoons olive oil over medium heat for 5 to 7 minutes, stirring. Add 2 cups broth, cover the pot, and simmer for 6 to 7 minutes. Drain in a colander and rinse to remove starch.
- Per serving: 174 calories, 24g carbohydrates, 5g protein, 8g fat, no cholesterol. Nutritional analysis provided by New Wellness, Richmond, Va.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 2400.78 Kcal (10052 kJ) | ||
| Calories from fat | 640.24 Kcal | ||
| % Daily Value* | |||
| Total Fat | 71.14g | 109% | |
|---|---|---|---|
| Cholesterol | 249.81mg | 83% | |
| Sodium | 2425.23mg | 101% | |
| Potassium | 1444.71mg | 31% | |
| Total Carbs | 84.3g | 28% | |
| Sugars | 40.9g | 164% | |
| Dietary Fiber | 14.73g | 59% | |
| Protein | 107.97g | 216% | |
| Vitamin C | 90.2mg | 150% | |
| Iron | 2.5mg | 14% | |
| Calcium | 140mg | 14% | |
| Amount Per 100 g | |||
| Calories | 200.93 Kcal (841 kJ) | ||
| Calories from fat | 53.58 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.95g | 109% | |
|---|---|---|---|
| Cholesterol | 20.91mg | 83% | |
| Sodium | 202.98mg | 101% | |
| Potassium | 120.92mg | 31% | |
| Total Carbs | 7.06g | 28% | |
| Sugars | 3.42g | 164% | |
| Dietary Fiber | 1.23g | 59% | |
| Protein | 9.04g | 216% | |
| Vitamin C | 7.5mg | 150% | |
| Iron | 0.2mg | 14% | |
| Calcium | 11.7mg | 14% | |
* 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.
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