Contributed By: mccartrc
online somewhere
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Total Preparation Time: Less than 15 minutes
Ingredients: Rice, Pasta & Bread
Vegetables
Actual Cooking Time: 15 to 30 minutes
Number of Servings: 4
Origin: Mediterranean & Mid-Eastern
Nutrition Content: Low Fat
High Fiber
Meal Type: Salads & Dressings
Ingredients
2 teaspoons Olive oil
1 Red onion, diced
2 Carrots, thinly sliced
2 cloves Garlic, minced
2 teaspoons Curry powder
2 teaspoons Ground cumin
13.75-ounce Can reduced-sodium chicken broth, defatted
15-ounce Can chick peas, rinsed and drained
1/4 cup Dried currants or raisins
2 tablespoons Mango chutney
1 tablespoon White wine vinegar
2 teaspoons Grated fresh ginger
1/2 teaspoon Salt
3/4 cup Couscous
3 tablespoons Chopped fresh cilantro or parsley
Preparation
1. In a large nonstick skillet, heat the oil until hot but not smoking over medium heat. Add the onion and carrots and cook until the onion is softened, about 5 minutes. Stir in the garlic, curry powder, and cumin and cook for 1 minute to blend the flavors.
2. Add the broth, chick-peas, currants, chutney, vinegar, ginger, and salt to the skillet and bring to a boil. Remove the skillet from the heat, stir in the couscous, cover, and let stand until the couscous tender, about 5 minutes. Stir in the cilantro and serve.
Note: Mango chutney often contains large chunks of mango, for even flavoring, you may need to chop the chutney before using it in this dish.
Cook's Notes
Nutrition Information
Calories: 290
;
Total Fat: 2g
;
Carbohydrates: 55g
;
Protein: 13g
;
Calcium: 35mg
;
Sodium: 850mg
;
Iron: 2.5mg
;
Fiber: 5.5g