Couscous
Couscous (pronounced "koos-koos"), a staple of North African cooking, is now widely available in packaged form in most supermarkets. Couscous is yellow granules of semolina made from durum wheat, the ideal pasta wheat, which are precooked and then dried. Actually, the word can mean the pasta itself, as well as North African stews ("tangines") traditionally served over it.
Like pasta or rice, it can serve many culinary purposes. It is simple to prepare - usually you just add boiling water and let it sit. You can add exotic spices or sauces or leave it plain. It can be a salad base, a filling addition to soups, an accompaniment for meats and vegetables, and if sweetened, spiced and mixed with dried fruits, a dessert.
History of Couscous
Durum wheat is indigenous to North Africa, so it serves as the main cereal grain for many of the food preparations in these countries. The Portuguese introduced couscous to other parts of the world more than 400 years ago, although the grain has been around for nearly a 1,000 years. It remains a staple in Morocco, Algeria, Tunisia, Libya and Egypt. Because the process of making couscous can be done in the home, it is more common than pasta in these regions, and the ability to make it is an admired skill.
Nutritional Value
Couscous is a good low-fat source of complex carbohydrates. One serving (1 ounce, about 3 tablespoons dry) contains:
Calories 95.0
Carbohydrate 20.0g
Cholesterol 0.0mg
Dietary Fiber 1.0g
Fat (Total) 0.1g
Potassium 49.5mg
Protein 3.2g
Sodium 4.3mg
Selenium 3.4mcg
Zinc .2mg
Calories from:
Carbohydrates 85%
Fat 1%
Protein 14%
Preparation of Couscous
Couscous is a very quick-to-prepare grain side dish. Because it is precooked, it can be ready to eat in less than ten minutes. Once cooked, it can be served hot with a favorite sauce, stew, stir-fry, chilled or stirred into marinated salads with vegetables or even fruit. It also can be used in many of your favorite recipes as a substitute for rice or pasta. When prepared, couscous remains fluffy and separate, and readily takes on the flavors of the other foods cooked or served with it.
See also: Cooking Couscous Quick Tip
Recipes:
Breakfast Couscous
Ingredients
2 cups hot 1% milk
1 cup couscous
1 cup raisins, soaked in water and drained
Honey, to taste
Directions
Add couscous to hot milk and let stand five minutes. Stir in raisins and honey, to taste.
Recipe makes one serving.
Nutritional information:
Calories: 366
Protein: 10g
Carbohydrates: 83g
Total Fat: 6g
Fiber: 3g
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Couscous
Ingredients:
1-1/4 cup water or broth
1 tablespoon butter (optional)
1 cup couscous
Dash salt (to taste)
Directions:
Bring the water or broth to a boil. Add the butter, couscous and salt. Stir, cover and remove from heat. Allow to stand covered for five minutes. Stir to fluff and serve.
Recipe makes 3-3/4-cups or four servings.
Nutritional information per serving:
Calories: 94
Fat: 0.5g
Cholesterol: 0mg
Carbohydrate: 19g
Protein: 3.5g
Sodium: 246
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Ingredients:
1 tablespoon margarine
1 cup quick-cooking couscous
1 cup homemade chicken broth, or 1 cup canned reduced-sodium chicken broth
1 small carrot, thinly sliced
1 small onion, thinly sliced
1/4 cup dark seedless raisins
Pinch of cayenne pepper
Directions:
Melt the margarine in a medium saucepan. Add the couscous
and mix to coat the grains with margarine. Add the chicken
broth and bring to a boil. Cover and remove from the heat;
let stand for 15 minutes.
Meanwhile, prepare a skillet with non-stick pan spray;
add the carrot and onion. Cook for about five minutes, or
until the onion is tender. Stir the onions, carrots, and
raisins into the couscous. Add the cayenne.
Recipe makes six servings.
Nutritional information per 1/2-cup serving:
Calories: 245
Fat: 4g
Cholesterol: 0mg
Sodium: 76
Carbohydrate: 46g
Fiber: 3g
Protein: 7g
Exchanges per serving: 3 Starch
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Mexicana Couscous
Quick-cooking couscous helps put this dish, reminiscent of Spanish rice, on the table in no time.
Ingredients:
3/4 cup chopped onion
2 cloves garlic, minced
1 tablespoon cooking oil
1/2 teaspoon ground cumin
1 cup reduced-sodium chicken broth
3/4 cup frozen peas
3/4 cup coarsely chopped tomatoes
2 tablespoons snipped fresh cilantro
3/4 cup couscous
4 sprigs fresh cilantro (optional)
Directions:
In a medium saucepan cook onion and garlic in hot oil over medium heat until tender. Stir in cumin; cook for 30 seconds. Carefully add broth, peas, tomato and cilantro. Bring mixture to boiling; stir in couscous. Remove from heat. Cover; let stand for five minutes. Fluff with a fork before serving. Garnish with cilantro sprigs, if desired.
Recipe makes six side-dish servings.
Nutritional information per serving:
3-low fat meat exchanges
Calories: 134
Fat: 3g
Saturated Fat: 0
Cholesterol: 0mg
Carbohydrates: 23g
Protein: 4g
Sodium: 124mg
Fiber: 6g
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Couscous with Peas and Feta
Ingredients:
2-1/4 cups water
1-1/2 cups couscous
2 tablespoons olive oil
1-1/2 teaspoons lemon zest (yellow part only)
1 tablespoon fresh lemon juice
1/2 teaspoon salt
1/4 teaspoon cayenne pepper
1 cup frozen tiny green peas, thawed
1/3 cup thinly sliced red onion
2/3 cup crumbled reduced-fat feta cheese
1/3 cup chopped fresh mint
3 tablespoons toasted pine nuts
Directions:
Boil the water and remove from heat. Add couscous; let stand ten minutes. Transfer to serving bowl. Mix together oil, lemon zest, lemon juice, salt and cayenne pepper. Stir into couscous with a fork. Add the peas, onion, feta and mint, toss gently. Cover and chill for two hours or overnight. Stir in pine nuts just before serving.
Recipe makes 2 cups (four total servings).
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Vegetable Couscous
Ingredients:
5 stalks fresh asparagus spears
2 medium carrots, cut in julienne strips (long, thin slices)
1 cup fresh snow peas, trimmed
3/4 cup zucchini, sliced diagonally
3 teaspoon reduced-calorie margarine
1/4 teaspoon curry powder
1/4 teaspoon dried thyme
1/4 teaspoon cinnamon, ground
2 cups water
1/4 teaspoon salt
1-1/4 cups couscous, uncooked
Directions:
Snap off tough ends of asparagus and remove scales with a knife. Cut asparagus into 1-inch pieces and set aside. Arrange carrot in a vegetable steamer and steam for three minutes. Add asparagus and steam an additional two minutes. Add snow peas and zucchini and toss gently. Cover and steam all vegetables for one to two minutes or until crisp-tender. Transfer vegetables to a large bowl. Add 1 teaspoon margarine, curry powder, thyme and cinnamon to vegetables and toss well.
Combine water, the remaining 2-teaspoons margarine and salt in a medium saucepan and bring to a boil. Remove from heat and add couscous. Cover and let stand for five minutes or until couscous is tender and liquid is absorbed. Transfer couscous to a serving platter and top with vegetable mixture.
Recipe makes eight servings.
Nutritional information per serving (6 ounces):
Calories: 123
Total fat: 1g
Saturated fat: trace
Cholesterol: 0mg
Sodium: 96mg
Carbohydrate: 24g
Protein: 4g
Dietary fiber: 3g
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