Vegetarian, Low-Fat Summer Stew with Couscous (high fiber)

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Vegetarian, Low-Fat Summer Stew with Couscous (high fiber)

 

1 14 1/2-oz can vegetable broth, divided

1 3/4 cups couscous

1 tablespoon olive oil

1 1/2 cups chopped sweet onion

1 pound zucchini

2 teaspoons minced garlic

1 pound yellow squash

1 pound ripe tomatoes

1 cup packed fresh basil leaves

1/4 teaspoon salt or to taste

1/8 teaspoon ground black pepper or to taste

 

Pour 1 cup broth and 1 1/4 cups water in a 2-quart or larger saucepan; bring

to a boil. Stir in couscous. Cover pot; remove from heat. Let stand for 5

minutes.

Meanwhile, heat oil over medium heat in an extra-deep, nonstick 12-inch

skillet that has a lid. Peel and coarsely chop onion, adding it to the pan

as you chop. Cook, stirring from time to time.

While onion cooks, rinse zucchini; cut into 1/4-inch slices. Add to pan. Add

remaining 3/4 cup broth to pan. Add garlic. Cook, stirring from time to

time.

Rinse yellow squash; cut into 1/4-inch slices, adding to pan as you slice.

Stir occasionally.

Core tomatoes but do not peel. Cut into bite-size pieces, adding them to the

pan as you cut. Cover pan. Coarsely chop basil; add to pan. Add salt and

pepper.

Cover pan; cook, uncovering to stir from time to time, about 5 minutes or

until squash are tender but not mushy. Serve at once over a bed of hot

couscous.

Makes 6 servings.

Calories...312...Fat,..4 g....Protein...11 g...Carbs...59 g...Sodium...558

mg

....Fiber...9 g.