Seven Vegetable Casserole With Couscous Crust
|Low sodium chicken broth||1 1⁄2 Cup (24 tbs)|
|Couscous/Yellow cornmeal||1 Cup (16 tbs)|
|Low sodium tomatoes||1 Can (10 oz), chopped (With Their Juice)|
|Yellow onion||1 Medium, sliced thin|
|Mushrooms||4 Medium, sliced thin|
|Pepper||1 Small, cored, seeded, and sliced lengthwise into strips about 1/4 inch wide (Use Sweet Red Or Green)|
|Yellow squash||1 Medium, sliced thin|
|Carrots||2 Medium, peeled and sliced thin|
|Small broccoli florets||1 Cup (16 tbs)|
|Cooked drained chick peas||1⁄2 Cup (8 tbs)|
|Dried basil||1 1⁄2 Teaspoon, crumbled|
|Black pepper||1⁄4 Teaspoon|
Preheat the oven to 350 F.
In a medium size heavy saucepan over moderately high heat, bring the chicken broth to a boil about 5 minutes.
Remove the saucepan from the heat, add the couscous, and stir constantly with a fork or whisk until the mixture is thick about 5 minutes.
Grease a round 2 quart casserole and spoon the couscous into it.
Using a large serving spoon or wet hands, push and flatten the couscous up the sides to within 1/2 inch of the rim.
In a medium size saucepan over moderately low heat, bring the tomatoes to a simmer about 6 minutes.
Add the onion, mushrooms, red pepper, yellow squash, carrots, broccoli, chick peas, basil, and black pepper.
Cover and simmer for 5 minutes or until the vegetables are tender but still crisp.
Spoon the vegetables into the casserole, cover with aluminum foil, and bake for 1 hour.
Serving size: Complete recipe
Calories 1346 Calories from Fat 53
% Daily Value*
Total Fat 9 g13.7%
Saturated Fat 1.2 g5.9%
Trans Fat 0 g
Cholesterol 0 mg
Sodium 932.7 mg38.9%
Total Carbohydrates 270 g90.1%
Dietary Fiber 40.4 g161.6%
Sugars 48.7 g
Protein 65 g129.8%
Vitamin A 524.8% Vitamin C 293.4%
Calcium 41.9% Iron 53.9%
*Based on a 2000 Calorie diet