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Ингредиенты
- 2 1/2 c. Water
- 1 c. Uncooked couscous
- 1 c. Chopped red onion
- 1 c. Chopped red bell pepper
- 1/2 c. Chopped green bell pepper
- 2 x Garlic cloves, chopped
- 4 ounce Ricotta
- 1/2 c. All purpose flour
- 1/2 c. Egg substitute (I used eggbeaters)
- 2 Tbsp. Chopped fresh parsley (I used dry)
- 1/4 tsp Salt (I used a tsp.)
- 1/4 tsp White pepper (I used 1/2 tsp. black)
Инструкции
- The recipe in Cooking Light April 1997 issue used Feta, so I would substitute either Ricotta or possibly maybe any soft soy cheese.
- 1. Bring water to a boil in a small saucepan; stir in couscous. Remove from heat; cover and let stand 10 min. Fluff with a fork. In a nonstick pan saute/fry onion, peppers and garlic for 5 min till soft. Combine couscous, onion mix, cheese and remaining ingredients to a large bowl. Stir well.
- 2. In a non-stick an, place 1/3 c. couscous mix shaping into a round cake. Cook till golden.
- I ate some cool the next day for lunch and they were delicious which way too!
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 1463g | |
| Calories 1306 | |
| Calories from Fat 187 | 14% |
| Total Fat 21.32g | 27% |
| Saturated Fat 10.64g | 43% |
| Trans Fat 0.0g | |
| Cholesterol 59mg | 20% |
| Sodium 969mg | 40% |
| Potassium 1556mg | 44% |
| Total Carbs 213.63g | 57% |
| Dietary Fiber 16.2g | 54% |
| Sugars 17.97g | 12% |
| Protein 60.29g | 96% |
