Healthy Plate

Healthy Plate
Savory couscous can be made ahead

By Jim Romanoff * Associated Press * January 15, 2009

Couscous is a fast food, but not the kind that gets nutritionists up in arms.

Most varieties of couscous can be rehydrated with hot water and ready to eat in about 5 to 10 minutes.

And though it looks like a grain, couscous really is more like a pasta. It is made from crushed granules of semolina flour that are bound together with water, then dried. It has no added fat.

On its own, couscous is rather bland. But it makes an excellent foundation for more flavorful recipes, such as pilafs and salads. Mixed with other ingredients it makes an excellent side dish; plain it is perfect for soaking up tasty sauces.

Plain couscous can be purchased in boxes containing enough for one meal, or in bulk in many natural food markets.

Whole-wheat couscous, which takes about the same amount of time to prepare as plain, is particularly flavorful and nutritious.

There also are numerous flavored couscous mixes sold alongside other prepared rice and pasta dishes.

But it's easy and inexpensive to make your own savory couscous mixes using dried and dehydrated ingredients. Sun-dried tomato and Parmesan couscous combines the Mediterranean flavors of pungent grated cheese and toasted pine nuts with dried minced onion and mixed herbs.

The mix can be prepared in about 10 minutes and keeps for a month refrigerated. This makes it convenient to have on hand for weeknight dinner. Add cooked chicken or diced seasoned tofu and it becomes a healthful dinner.
Sun-dried tomato and Parmesan couscous mix

Start to finish: 10 minutes.

· 1/2 cup sun-dried tomatoes (dry, not oil-packed)

· 1/2 cup water

· 3 tablespoons pine nuts

· 1 1/2 cups whole-wheat couscous

· 3 tablespoons grated Parmesan cheese
· 1 tablespoon dried minced onion
· 1 tablespoon dried parsley
· 1 teaspoon dried oregano

· 1 teaspoon dried rosemary

· 1/2 teaspoon salt

· 1/4 teaspoon ground black pepper

In a small bowl, combine the sun-dried tomatoes and water. Cover with plastic wrap and microwave on high for 2 minutes, or until softened. Drain, let cool, then blot thoroughly with paper towels. Chop finely, and set aside.

In a small skillet, stir pine nuts over medium-low heat until lightly toasted, about 3 minutes. Transfer to a plate to cool.

In a medium bowl, combine the tomatoes, pine nuts and all remaining ingredients. Transfer to a jar or zip-close bag. Then refrigerate for up to 1 month.

To prepare: In a medium saucepan, combine the couscous mixture with 2 1/2 cups of water and 1 teaspoon of olive oil or butter (optional). Bring to a boil, then cover. Remove from the heat, and let stand for 5 to 10 minutes, or until all the water is absorbed. Fluff with a fork before serving.

Serves 6.

Nutrition information per serving (values are rounded to the nearest whole number): 164 calories (41 calories from fat), 5 grams fat (1 gram saturated, 0 grams trans fats), 3 milligrams cholesterol, 26 grams carbohydrate, 7 grams protein, 4 grams fiber, 352 milligrams sodium.

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