Trader Joe's Israeli Couscous - Healthy Version
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 381.8
- Total Fat: 12.9 g
- Cholesterol: 15.5 mg
- Sodium: 401.6 mg
- Total Carbs: 55.2 g
- Dietary Fiber: 9.5 g
- Protein: 12.5 g
View full nutritional breakdown of Trader Joe's Israeli Couscous - Healthy Version calories by ingredient
Introduction
This is the version of the Trader Joe's recipe that I use. There is less fat and sodium (using less butter, almonds instead of pine nuts, and low-sodium salt and chicken broth), and more fiber with using whole wheat couscous. I also rarely have shallots on hand, so substituted onions with a few shakes of ginger. My family likes cilantro so I used that instead of parsley. This is the version of the Trader Joe's recipe that I use. There is less fat and sodium (using less butter, almonds instead of pine nuts, and low-sodium salt and chicken broth), and more fiber with using whole wheat couscous. I also rarely have shallots on hand, so substituted onions with a few shakes of ginger. My family likes cilantro so I used that instead of parsley.Number of Servings: 4
Ingredients
-
1-2 Tbs butter, divided*
1/2 cup chopped almonds
1/2 cup chopped onion, or pearl onions
A few shakes of ginger
1.5 cups whole wheat Israeli / pearl couscous
1/2 large cinnamon stick (or a couple shakes cinnamon)
1 fresh or dried bay leaf
1.75 cups low sodium chicken broth (I use low sodium better than buillion)
1/2 tsp low sodium salt
1/4 cup parsley or cilantro, minced
zest of 1/2 lemon (or a few shakes of lime/lemon juice)
1/4 cup raisins (optional)
Black pepper, to taste
Tips
*For even healthier version, broil the nuts on a baking sheet instead of sauteing with butter – you'll cut out 1 tbsp of butter – almost 3g of fat and 25 calories.
Serving suggestions: sliced, baked chicken breast and fresh green salad.
Directions
Melt 1 Tbs butter in a large saucepan over medium-low heat. Add nuts and stir until golden brown. Transfer to a small bowl.
Melt remaining 1 Tbs of butter in the same pan over medium heat. Add onion and saute until golden. Add couscous, fresh spices and bay leaf, and stir often until couscous browns slightly. Add broth, dry spices and salt and bring to a boil. Reduce heat to low, cover and simmer until liquid is absorbed and couscous is tender.
Remove from heat and stir in cilantro, nuts and lemon zest. Add the raisins for a savory sweet taste. Season with black pepper to taste.
Serving Size: 1/3 cup each - about 4 servings
Melt remaining 1 Tbs of butter in the same pan over medium heat. Add onion and saute until golden. Add couscous, fresh spices and bay leaf, and stir often until couscous browns slightly. Add broth, dry spices and salt and bring to a boil. Reduce heat to low, cover and simmer until liquid is absorbed and couscous is tender.
Remove from heat and stir in cilantro, nuts and lemon zest. Add the raisins for a savory sweet taste. Season with black pepper to taste.
Serving Size: 1/3 cup each - about 4 servings