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Ингредиенты
- 1 can (14.5 ounce) chicken or possibly vegetable broth
- 2 x Cloves garlic, pressed
- 2 Tbsp. Lemon juice
- 1 1/2 tsp Curry pwdr
- 1 Tbsp. Extra virgin olive oil
- 1 med Onion, quartered & thinly sliced
- 1 pkt (16-ounce) frzn mixed vegetables
- 1 can (15-ounce) chickpeas, liquid removed & rinsed
- 1/4 c. Raisins S&P, to taste
- 1 1/2 c. Water
- 1 c. Couscous
- 3 Tbsp. Minced smoked almonds
Инструкции
- In a medium bowl, combine broth, garlic, lemon juice, and curry pwdr. Set aside. [Not really necessary to do this ahead.]
- In a large nonstick skillet, heat oil over medium-high heat. Add in onion, and saute/fry till softened and starting to brown, about 4 minutes. [Get the broth, etc., ready now.] Add in the vegetables, chickpeas, and raisins, stir the mix gently with a wooden spoon. Pour broth mix over the vegetables.
- Cover, and bring just to a boil. Reduce heat, and simmer, covered, till veggies are tender, about 6-8 minutes. Season with S&P.
- Meanwhile, in a small saucepan, bring water to a boil. Sprinkle in couscous; cover; remove from heat; and let stand about 5 minutes, or possibly till water is absorbed. Fluff couscous with a fork and divide onto serving plates. Spoon curried veggies over the top, and sprinkle with smoked almonds.
- Serves 4.
- Serve with ... Sliced Plum Tomatoes with Fat-Free Ranch Dressing Whole-Wheat Pita Bread Pineapple-Orange Compote
- Pineapple-Orange Compote: In a large bowl, combine 2 c. fresh pineapple chunks, 1/3 c. orange juice, and dark-brown sugar to taste. Chill.
- Sprinkle with flaked coconut, if you like, before serving.
- Serves 4
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 206g | |
| Recipe makes 4 servings | |
| Calories 289 | |
| Calories from Fat 64 | 22% |
| Total Fat 7.28g | 9% |
| Saturated Fat 1.33g | 5% |
| Trans Fat 0.0g | |
| Cholesterol 16mg | 5% |
| Sodium 74mg | 3% |
| Potassium 216mg | 6% |
| Total Carbs 40.91g | 11% |
| Dietary Fiber 3.5g | 12% |
| Sugars 2.48g | 2% |
| Protein 14.61g | 23% |
