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Cauliflower & Couscous Pilaf

:  January/February 2008

Your rating: None Average: 3.8 (14 votes)

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. "
Cauliflower & Couscous Pilaf Recipe

Makes: 6 servings, generous 3/4 cup each

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High fiber |

View Our Nutrition Guidelines »

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

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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; 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).

Carbohydrate Servings: 1 1/2

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


More From EatingWell

Recipe Categories

Health & Diet Considerations
Low sodium
Heart healthy
Healthy weight
High fiber
Diabetes appropriate
Low calorie
Low cholesterol
Low saturated fat
Main Ingredient
Vegetarian, other
Preparation/ Technique
Saute
Meal/Course
Dinner

Season
Spring
Summer
Fall
Winter
Style/Theme
Picnic
Quick (total 30 min. or less)
Type of Dish
Salad, side/appetizer
Ethnic/Regional
Middle Eastern
Moroccan
Ease of Preparation
Easy
Total Time
30 minutes or less
Servings
6
Publication
January/February 2008
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