Couscous Provençal

A very low fat version of a Mediterranean favorite


1¼ C low-sodium vegetable broth
6 medium cloves garlic, minced
1½ cups uncooked whole-wheat couscous
½ C crumbled low fat [lite] tofu 'feta' (see Hint below)
¼ C capers, drained
8 cherry tomatoes, slivered
8 basil leaves, thinly sliced
1 T red wine vinegar
½ t salt (optional - omit if salt sensitive)
¼ t freshly ground pepper

In medium saucepan, combine broth and garlic, bring just to a boil over high heat. Stir in couscous, cover and remove from heat. Let mixture stand, covered, about 5 minutes. Uncover couscous mixture; fluff with fork to separate grains. Lightly stir in remaining ingredients until blended. Transfer mixture to large shallow bowl and serve warm or at room temperature.

4 servings, each 219 calories:   5% from fat (1.2 g),  80% from carbohydrates (46.9 g),  15% from protein (9.2 g).  Sodium 503 mg, (216 mg without ½ t salt) Fiber 3.9 g.


Healing Heart Hint

To make tofu 'feta cheese', freeze a package of low-fat silken tofu overnight, defrost at room temperature, drain, and then, adding a pinch of salt and 1 t red wine vinegar, crumble and mix by hand.

Couscous is very small grains of pasta popular in many parts of Africa, the Mediterranean and Middle East. It is very quickly cooked in hot water, without boiling.

Return to Recipes

©2000 Dr. Neal Pinckney Healing Heart Foundation
      www.kumu.org