Meals Matter

Creamy Couscous Florentine

Contributed By: Michele
MilkPEP

This meal is a one-dish wonder, packed with calcium!

Ingredients

1 tsp Extra virgin olive oil

3 Garlic cloves, pressed or minced

1/4 tsp Salt

1/4 tsp Red pepper flakes

1/2 tsp Dried oregano, crushed

1/2 tsp Freshly ground black pepper

4 cups Fat free milk

1 box Dry couscous (10 oz. - about 1-1/2 cups)

3 bags (6 oz each) washed and trimmed baby spinach leaves (12 cups)

1 tbsp Fresh lemon juice

3/4 cup Shredded Parmesan cheese

12 Cherry tomatoes, quartered, for garnish (optional)

Preparation

1. Combine the olive oil, garlic, salt, pepper, red pepper flakes and oregano in a large, heavy saucepan and place over medium heat. Cook, stirring frequently, just until the garlic starts to sizzle, about 1 minute. Add the milk and mix well. Continue to cook over medium heat, stirring frequently. As soon as the milk comes to a boil, immediately remove the pan from the heat and stir in the couscous. Cover tightly and allow to stand for at least 5 minutes before removing lid.

2. Meanwhile, steam or microwave the spinach for 1 minute. Coarsely chop the cooked spinach and place it in a strainer. Using your hands, press all of the liquid out of the spinach and put the drained spinach in a large bowl (at this point, you will have 1-1/2 cups of drained spinach). Add the lemon juice to the spinach, mix well and set aside.

3. Remove the lid from the couscous, stir in the cheese and add the mixture to the spinach. Mix until the spinach is completely incorporated into the other ingredients.

4. To serve, spoon 1-1/2 cups of the mixture into each of 4 pasta bowls. Garnish each serving with 3 quartered cherry tomatoes.

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Recipe Details

Total Preparation Time: 15 to 30 minutes
Ingredients: Rice, Pasta & Bread
Actual Cooking Time: Less than 15 minutes
Number of Servings: 4
Origin: Italian
Special Features: Quick to Prepare (under 30 minutes)
Nutrition Content: Good Source of Calcium
High Fiber
Meal Type: Entree

Nutrient Information

Calories: 486
Total Fat: 10 g
Saturated Fat: 4 g
Polyunsaturated Fat: 1 g
Carbohydrates: 71 g
Protein: 27 g
Vitamin A: 6043 IU
Vitamin C: 37 mg
Calcium: 609 mg
Sodium: 678 mg
Iron: 8 mg
Fiber: 12 g