Tunisian Couscous Stew Recipe
Yield: 4 servingsRecipe by luhu.jp
Ingredients:
STEW
1 can: (14-oz) whole tomates,
1/3 cup: Fresh parsley, snipped =OR=
-low-sodium,
1 tbsp: Dried parsley,
2 1/4 cup: Chicken broth, low-fat
1 Jar: pimientos, sliced
1 cup: Baby carrots,
1 centiliter: Garlic, minced
1 bunch: Scallions, cut into 2" pieces
1/4 tsp: Caraway seeds,
1/3 cup: Chickpeas,
2 tsp: Olive oil,
1 Box: (1-1/2 oz) raisins,
3 cup: Boiling water,
12 ounce: Chicken tenderloins,
1 1/2 cup: Couscous pasta,
VARIATIONS
12 ounce: Shrimp, chicken replacement
1 cup: Squash,
1 cup: Sweet potatoes -=OR=-,
HARISSA
1/2 tsp: Caraway seeds,
4 centiliter: Garlic, peeled
1/4 tsp: Coriander seeds,
Hot-pepper sauce to taste,
1 Jar: red peppers, roasted
2 tbsp: Olive oil,
-drained,
Directions:
STEW: In a 4-quart pot, combine the tomatoes and broth. Bring the
tomato mixture to a boil over high heat. Add the carrots, scallions,
chickpeas, raisins, chicken, parsley, pimientos, garlic, caraway
seeds and oil. Return the mixture to a boil, cover, reduce the heat
to low and simmer for 10 minutes. Meanwhile, pour the boiling water
over the couscous in a large mixing bowl. Cover the bowl and set
aside for 5 minutes. Divide the couscous among four large soup bowls.
Ladle the vegetable-chicken stew and broth over the hot couscous.
Servings: 4 STEW: 575 cal; 8.4 g fat 67mg chol; 437mg sod; TUNISIAN
COUSCOUS STEW WITH HARISSA: In a small skillet, toast the caraway and
coiander seeds over medium heat for 3 to 5 minutes. Process the seeds
in a blender until they are powdery. Add the roasted pepper, garlic
and pepper sauce to the blender; puree until smooth. With blender
running , slowly pour oil; process until emulsified. Yields; about
2/3 cups. HARISSA SAUCE: 55 cal; 2.1g fat; 0mg chol; 18mg sod; TO
MAKE TUNISIAN COUSCOUS STEW WITH HARISSA, replace the pimientos,
garlic, caraway seeds and olive oil with several spoonsfuls HASISSA
Source:Tom Ney, Preventions Guide Quick & Healthy Cooking, Mar. 1995
Brought to you and yours via Nancy OBrion and her Meal-Master.
Submitted By NANCY OBRION On 02-13-95
Source from luhu.jp
tomato mixture to a boil over high heat. Add the carrots, scallions,
chickpeas, raisins, chicken, parsley, pimientos, garlic, caraway
seeds and oil. Return the mixture to a boil, cover, reduce the heat
to low and simmer for 10 minutes. Meanwhile, pour the boiling water
over the couscous in a large mixing bowl. Cover the bowl and set
aside for 5 minutes. Divide the couscous among four large soup bowls.
Ladle the vegetable-chicken stew and broth over the hot couscous.
Servings: 4 STEW: 575 cal; 8.4 g fat 67mg chol; 437mg sod; TUNISIAN
COUSCOUS STEW WITH HARISSA: In a small skillet, toast the caraway and
coiander seeds over medium heat for 3 to 5 minutes. Process the seeds
in a blender until they are powdery. Add the roasted pepper, garlic
and pepper sauce to the blender; puree until smooth. With blender
running , slowly pour oil; process until emulsified. Yields; about
2/3 cups. HARISSA SAUCE: 55 cal; 2.1g fat; 0mg chol; 18mg sod; TO
MAKE TUNISIAN COUSCOUS STEW WITH HARISSA, replace the pimientos,
garlic, caraway seeds and olive oil with several spoonsfuls HASISSA
Source:Tom Ney, Preventions Guide Quick & Healthy Cooking, Mar. 1995
Brought to you and yours via Nancy OBrion and her Meal-Master.
Submitted By NANCY OBRION On 02-13-95
Source from luhu.jp