Cauliflower & Couscous Pilaf

From EatingWell: January/February 2008 — Subscribe to EatingWell Magazine Today!

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

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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; 0 g added sugars; 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