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Vegetable Couscous – e-w

Source of Recipe

Adapted From TOH Diabetic Cookbook 2005
Vegetable Couscous – 2 – e-w
Serves: 2

1/2 small fresh fennel bulb
1 tsp. olive oil
1/3 c. thinly sliced carrot (about 1 medium)
1/4 c. chopped onion
1 clove garlic, minced
1/3 c. reduced-sodium vegetable juice cocktail
1/3 c. water
1/4 tsp. hot pepper sauce
1/3 c. uncooked whole wheat – or - regular couscous

Cut fennel from bulb. Chop fronds. Reserve 1 T. for garnish. Chop fennel bulb to equal about 1/2 cup.

Heat oil in medium saucepan over medium heat. Add chopped fennel, carrot, onion and garlic; cook 5 minutes, stirring occasionally. Add vegetable juice, water and hot pepper sauce; bring to a simmer. Cover; simmer 5 to 6 minutes or until vegetables are tender.

Stir in couscous. Remove from heat. Cover; let stand 5 minutes or until liquid is absorbed. Stir with a fork. Transfer to serving plates. Garnish with reserved fennel fronds.

One 1-cup serving equals: 202 calories…3 gm fat ( trace saturated)…7 gm protein…39 gm carbohydrate…8 gm fiber…0 mg cholesterol…212 mg sodium +++EXC: 2 starch…1-1/2 vegetable…1/2 fat +++WWP:3

Tip: Couscous is coarsely ground durum wheat. Similar in texture and flavor to rice, it’s in the shape of very tiny beads; and is usually served as a side dish.