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Broccoli & Bell Pepper Couscous with Scallions

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Recipe

Broccoli and Bell Pepper Couscous with Scallions recipe

 

Yield

8 servings

Prep

5 min

Cook

30 min

Ready

40 min

Ingredients

Amount Measure Ingredient Features
3 cups couscous
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½ cup cooking sherry
*
1 small onions
chopped
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2 cups broccoli florets
chopped
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1 sweet red bell peppers
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1 bunch scallions, spring or green onions
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2 tablespoons whole-wheat flour
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Ingredients

Amount Measure Ingredient Features
7.1E+2 ml couscous
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118 ml cooking sherry
*
1 each onions
chopped
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473 ml broccoli florets
chopped
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1 each sweet red bell peppers
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1 bunch scallions, spring or green onions
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3E+1 ml whole-wheat flour
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Directions

Place a large skillit over medium heat.

Pour about ½ to ¾ cup of cooking sherry in.

Chop up 1 onion and add. Stir occasionally. Add a couple cups of chopped broccolli and/or califlour.

Continue to sauté. Add a chopped bell pepper.

Add a bunch of green onions.

Add as much garlic as you can stand. I usually use 3 or 4 cloves.

Add Rosemay, Oregano, Bay leaves, and small pinch of cayanne.

Sauté all of this until done.

Usually just a few minutes.

Add water to couscous, stir well, and leave covered.

Remove most of the vegetable from the skillit, leaving as much liquid as possible, and some of the vegetables.

Add 2 cups of room temperature water to the remaining liquid.

Mix two tablespoons of whole wheat flour in ½ cup of room temperature water until completely dissolved.

Any lumps will prove disaterous.

When the water in the skillit boils, and the water/whole wheat mixture.

Stir until the gravy thickens.

To serve put cous cous on each plate, top with vegetable, and gray.

From the beggining of preperation to serving has never taken me more than half an hour.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 93g (3.3 oz)
Amount per Serving
Calories 2642% from fat
 % Daily Value *
Total Fat 1g 1%
Saturated Fat 0g 1%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 12mg 1%
Total Carbohydrate 18g 18%
Dietary Fiber 4g 15%
Sugars g
Protein 19g
Vitamin A 12% Vitamin C 100%
Calcium 3% Iron 6%
* based on a 2,000 calorie diet How is this calculated?
 

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