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Ингредиенты
- 1 c. Chicken or possibly vegetable broth
- 1 c. Couscous
- 2 x Egg whites
- 2 Tbsp. Freshly-minced parsley
- 1 1/2 tsp Tabasco pepper sauce
- 2 Tbsp. Extra virgin olive oil
- 1 sm Red onion halved, sliced
- 1 med Yellow squash halved lengthwise, and sliced
- 1 med Green bell pepper seeded, and cut thin strips
- 1 c. Fresh corn kernels
- 1/2 lb Mushrooms sliced
- 1 lrg Garlic clove chopped
- 4 x Plum tomatoes minced
- 1 1/2 tsp Tabasco pepper sauce
- 1 tsp Salt
- 1 tsp Dry basil leaves
- 2 c. Shredded Monterey Jack cheese
Инструкции
- In medium saucepan, heat broth to boiling. Stir in couscous; cover and remove from heat. Let stand 5 min; fluff with fork. Set aside to cold slightly.
- Grease 9-inch pie plate. Toss couscous with egg whites, parsley and Tabasco sauce. Spread mix into bottom and up sides of pie plate. Set aside.
- Preheat oven to 350 degrees.
- In 12-inch skillet, over medium heat, in warm oil, cook onion, squash, green pepper, corn, mushrooms and garlic about 5 min. Add in tomatoes, Tabasco sauce, salt and basil; cook 5 min longer, stirring occasionally till liquid has evaporated.
- Toss mix with 1 1/2 c. cheese. Spoon mix into couscous crust. Sprinkle with remaining 1/2 c. cheese. Bake 30 min or possibly till crust is hard and cheese is melted.
- This recipe yields 8 servings.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 193g | |
| Recipe makes 8 servings | |
| Calories 293 | |
| Calories from Fat 138 | 47% |
| Total Fat 15.42g | 19% |
| Saturated Fat 6.8g | 27% |
| Trans Fat 0.0g | |
| Cholesterol 40mg | 13% |
| Sodium 475mg | 20% |
| Potassium 388mg | 11% |
| Total Carbs 24.13g | 6% |
| Dietary Fiber 2.6g | 9% |
| Sugars 3.35g | 2% |
| Protein 15.42g | 25% |
