Even though American Heart Month has passed, it’s still important to keep an eye on the levels of sodium in your diet, regardless of age or weight. Low-sodium diets are often prescribed to prevent or treat many health issues and conditions. While salt is certainly a popular seasoning for many foods, meals low in sodium aren’t necessarily low in taste.
Couscous is a grain dish that originated in North Africa and consists of small granules that are usually made with ground semolina and wheat flour. Pair this good-for-you-grain with low-salt beans and the sweetness of orange, apricot, and cranberry for a meatless dish so tasty you’ll never know you’re eating healthy.
Couscous with Chickpeas, Dried Fruit, and Cilantro
WORK TIME: 20 minutes
TOTAL TIME: 25 minutes
- 1/2 c water
- 1/4 tsp ground allspice
- 1 c orange juice
- 1/2 tsp salt
- 3/4 c whole wheat couscous
- 2 Tbsp olive oil
- 1 med onion, sliced
- 1 med green bell pepper, thinly sliced
- 3 cloves garlic, minced
- 1 1/2 tsp curry powder
- 1 can (15 oz) no-salt-added chickpeas, rinsed and drained
- 1/2 c dried apricots, sliced
- 1/2 c dried sweetened cranberries
- 3 Tbsp chopped cilantro
1. COMBINE water, allspice, 1/2 cup of the orange juice, and 1/4 teaspoon of the salt in saucepan over medium-high heat. Bring to a boil, stir in couscous, cover, remove from heat, and let stand 5 minutes. Fluff with fork.
2. HEAT oil in large nonstick frying pan over medium-high heat while couscous cooks. Add onion, pepper, garlic, and curry powder. Cook, stirring occasionally, until vegetables are tender, about 10 minutes. Add chickpeas, apricots, and cranberries. Cook, stirring occasionally, 2 minutes.
3. POUR in remaining 1/2 cup orange juice and cook, stirring often, 1 minute. Remove from heat and stir in cilantro and remaining 1/4 teaspoon salt. Serve over couscous.
NUTRITION (per serving) 363 cal, 9 g pro, 67 g carb, 9 g fiber, 8.5 g fat, 1 g sat fat, 320 mg sodium
March 4th, 2011