Recipe

Cauliflower With Couscous Pilaf Recipe

Add Step-by-Step Photos	Mystic_river1 / All my dishes 1 year, 10 months ago Pilaf is usually made with rice plus nuts, fruit, vegetables or even meat. In this version we use couscous instead of rice, so it’s nearly instant, and add a sweet accent of orange and currants. Prep:10m Cook:15m Servings:6	Mystic_rive
	low calorie high fiber low sodium low cholesterol low sat fat heart healthy healthy weight

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Ingredients

Makes 6 servings, generous 3/4 cup each

ACTIVE TIME: 25 minutes

TOTAL TIME: 25 minutes

1 tablespoon extra-virgin olive oil

4 cups finely chopped cauliflower florets (about 1 medium head)

1/2 teaspoon salt

3/4 cup reduced-sodium chicken broth

1 teaspoon freshly grated orange zest

1/4 cup orange juice

1/4 cup currants

2/3 cup whole-wheat couscous

1/2 cup sliced scallion greens

Heat oil in a large saucepan over medium heat. Add cauliflower and salt; cook, stirring, until softened, about 3 minutes. Add broth, orange zest, juice and currants; bring to a boil over high heat. Stir in couscous and scallions. Remove from heat and let stand, covered, until the liquid is absorbed, about 5 minutes. Fluff with a fork.

NUTRITION INFORMATION: Per serving: 163 calories; 3 g fat (0 g sat, 2 g mono); 1 mg cholesterol; 31 g carbohydrate; 6 g protein; 6 g fiber; 239 mg sodium; 356 mg potassium.

Nutrition bonus: Vitamin C (78% daily value), Folate (15% dv).

1 1/2 Carbohydrate Servings

Exchanges: 1 1/2 starch, 1 vegetable, 1 fat

Directions

Heat oil in a large saucepan over medium heat.

Add cauliflower and salt; cook, stirring, until softened, about 3 minutes.

Add broth, orange zest, juice and currants; bring to a boil over high heat.

Stir in couscous and scallions.

Remove from heat and let stand, covered, until the liquid is absorbed, about 5 minutes.

Fluff with a fork.

NUTRITION INFORMATION: Eating Well

Per serving: 163 calories; 3 g fat (0 g sat, 2 g mono); 1 mg cholesterol; 31 g carbohydrate; 6 g protein; 6 g fiber; 239 mg sodium; 356 mg potassium.