Cauliflower & Couscous Pilaf

From EatingWell: January/February 2008 — Subscribe Now!

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:

"Very easy. I used 1 cup couscous and 1 3/4 cups stock and 1/4 cup OJ. I added about 1/4-1/2 tsp. of Garam Masala spice to the sauteed cauliflower and added toasted slivered almonds at the end. "

6 servings, generous 3/4 cup each

Active Time: 25 minutes

Total Time: 25 minutes

Nutrition Profile

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

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