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Zucchini-Couscous Bake

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					Zucchini-Couscous Bake
If zucchini and tomatoes are plentiful in your garden, this is a great way to use them in a delicious recipe that also uses the grain called couscous. Couscous is a coarsely ground semolina (a hard wheat flour) that is mixed with salt and water to make a form of pasta. To make this a main dish, cooked ground meat may be added before baking.

Zucchini-Couscous Bake
2 teaspoons oil ½ cup chopped onion 2 garlic cloves, minced 1 ½ cups thinly sliced zucchini 1 cup chopped green pepper ½ cup chopped celery ½ teaspoon dried basil 1. 2. 1 cup canned or fresh tomatoes ½ cup canned black beans, rinsed and drained ½ cup couscous 6 black olives, chopped 1 tablespoon grated Parmesan cheese ¼ cup shredded low-fat cheddar cheese

3.

Preheat oven to 350 F. Grease 1 ½ -quart casserole. Sauté onions and garlic in oil, stirring frequently, for 2 minutes. Add zucchini, pepper, celery, and basil; cook, stirring frequently, for 4-5 minutes, or until tender. Stir in tomatoes, beans, couscous, olives, and Parmesan cheese. Spoon mixture into prepared casserole. Sprinkle with cheddar cheese. Cover and bake for 15 minutes. Uncover and bake another 15 minutes.

Makes 6 servings. Nutritional information per serving: 173 calories, 5 grams fat, 2 grams saturated fat, 7 mg. cholesterol, 24 grams carbohydrate, 5 grams fiber, 391 milligrams sodium.

Source: Jananne Finck, MS, RD, U of I Extension educator, nutrition and wellness


				
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Description: Zucchini-Couscous Bake