Servings:
|
about
scaling
|
Cook Time: |
27 minutes |
Prep Time: |
25 minutes |
Cook Method: |
stove top |
Cook Temp: |
medium high |
| |
| |
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The sweet flavors of butternut squash and golden raisins are complemented with zesty onions, garlic, and warm Eastern spices. A bed of couscous absorbs the fragrant sauce
of this healthy vegetarian stir-fry. Recipe may be halved.
1. Heat oil in a large nonstick skillet or wok over medium-high heat. Add garlic and onion and cook, stirring frequently, until
softened, 3 to 4 minutes.
2. Sprinkle garam masala or curry powder, black pepper, salt, and cayenne over onion; mix and cook for 30 seconds, stirring
constantly.
3. If squash chunks are large, cut into 1-inch pieces. Add to skillet with broth and raisins and bring to boil. Reduce heat,
cover, and simmer until squash becomes tender, 10 to 12 minutes.
4. Meanwhile, prepare couscous. In a small saucepan, bring water to a boil; stir in couscous. Remove from heat; cover and let stand for 5 minutes. Fluff with fork.
5. Add zucchini, red bell pepper, and chickpeas to skillet. Simmer, covered, until zucchini is tender, about 5 minutes.
6. Divide couscous among four serving plates. Top with stir-fried vegetables and garnish with chopped cilantro, if desired.
Notes:
Precut onions are available in the Produce department. 1 Tbsp. curry powder can be substituted for the garam masala. 1/8 tsp. cayenne is an optional ingredient. Cut the zucchini in half lengthwise and cut crosswise into 1/4-inch slices. Chopped fresh cilantro for garnish is optional.
Recipe courtesy of Hannaford fresh Magazine March/April 09.
Nutrition Facts |
|
Serving Size
(630g
)
|
|
Servings Per Container
4
|
| Amount Per Serving |
| Calories 500 |
Calories from Fat 49 |
| |
% Daily Value * |
| Total Fat 5.6g |
9% |
| Saturated Fat 1g |
4% |
| Trans Fat 0g |
|
| Cholesterol 2mg |
1% |
| Sodium 687mg |
29% |
| Total Carbohydrate 100g |
33% |
| Dietary Fiber 12g |
50% |
| Sugars 22g |
|
| Protein 16g |
|
| Vitamin A 381% |
Vitamin C 167% |
| Calcium 15% |
Iron 22% |
| * Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs: |
| |
Calories |
2,000 |
2,500 |
| Total Fat |
Less Than |
65g |
80g |
| Saturated Fat |
Less Than |
20g |
25g |
| Cholesterol |
Less Than |
300mg |
300mg |
| Sodium |
Less Than |
2,400mg |
2,400mg |
| Total Carbohydrate |
Less Than |
300g |
375g |
| Dietary Fiber |
Less Than |
25g |
30g |
|
| Calories per gram: |
| Fat 9 - Carbohydrate 4 - Protein 4 |
back to top
|
|
1 Tbs |
Canola oil |
|
1 Tbs |
Minced garlic |
|
5 oz |
Onion, chopped |
|
1 Tbs |
spice, garam masala |
|
1/4 tsp |
Black pepper, freshly ground |
|
1/2 tsp |
Salt |
|
1 1/2 lb |
Butternut squash, peeled, seeded, cut into chunks |
|
1 2/3 cup |
Low sodium vegetable broth |
|
1/2 cup |
Golden raisins, seedless |
|
1 1/2 cup |
Water |
|
1 cup |
Couscous, dry |
|
1 ea |
Large zucchini |
|
1 ea |
Red bell pepper, chopped |
|
15 oz |
Chickpeas, canned, drained and rinsed |
|
