Herbed Carrot-Couscous Timbales

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* Exported from MasterCook *

 

Herbed Carrot-Couscous Timbales

 

Recipe By : Healthful Cooking w/Mary Carroll, www.startrib.com 7/6/00

Serving Size : 4 Preparation Time :0:00

Categories : Main Dishes, Vegetarian Rice

Vegetables

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 tablespoon olive oil

1/3 cup sliced green onions

1 cup finely chopped carrots

1 cup finely chopped red bell peppers

1/3 cup fresh or frozen green peas

1/4 cup currants

1 1/3 cups defatted broth

3/4 cup uncooked couscous

3 tablespoons minced fresh parsley

2 teaspoons chopped fresh cilantro -- (or to taste)

Salt and pepper -- to taste

 

Serves 4.

 

Preheat oven to 350 degrees. In a 10-inch nonstick skillet over

medium-high heat, heat oil. Add green onions; cook, stirring, 1

minute. Add carrots, peppers, peas and currants; cook, stirring, 1

minute. Add broth; bring to the boil. Cook 2 minutes, covered. Add

couscous and remove from heat. Stir in parsley and cilantro. Cover, let

stand 5 minutes, then spoon into 4 lightly oiled ramekins, pressing with

wooden spoon to pack tightly.

 

Set ramekins on baking sheet and bake for 20 minutes. Unmold before serving.

 

Nutrition information per serving: Calories 226, Carbohydrates 41 g,

Protein 7 g, Fat 4 g, including sat. fat 1 g, Cholesterol 0 mg, Sodium 46

mg, Calcium 38 mg, Dietary fiber 4 g.

 

Diabetic exchanges per serving: 2 vegetable exch., 2 bread/ starch

exch. and 1 fat exch.

 

 

 

 

 

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