Cauliflower & Couscous Pilaf

From EatingWell:  January/February 2008Subscribe Now!

Your rating: None Average: 4 (1 vote)

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.



READER'S COMMENT:
"The flavor was magnificent, and it was very easy to prepare. Gotta love one-pot recipes. I couldn't find currants that day, so I substituted raisins and cranberries. Great way to get grains and veggies in one. Dan, Austin, TX "
Cauliflower & Couscous Pilaf Recipe

6 servings, generous 3/4 cup each

Active Time: 25 minutes

Total Time: 25 minutes

Ingredients

  • 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

Preparation

  1. 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

Per serving: 163 calories; 3 g fat (0 g sat, 2 g mono); 1 mg cholesterol; 31 g carbohydrates; 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 Serving

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

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