Ingredients
- 1 pound winter squash
- 1 pound potatoes
- 1 ½ pounds whole broccoli or 12 ounces broccoli florets (4 1/2 to 5 1/2 cups)
- 2 cloves garlic
- ½ jalapeno
- 1 teaspoon olive oil
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon fennel seeds
- ½ teaspoon ground cinnamon
- ¼ teaspoon ground cloves
- 1 cup no-salt-added tomato puree
- 2 cups no-salt-added crushed tomatoes
- 1 teaspoon sugar
- 1 teaspoon reduced-sodium soy sauce
- Freshly ground black pepper to taste
- 1 cup instant whole wheat couscous
- 2 slices crusty country bread
- Nutritional Information
Nutritional analysis per serving (3 servings)
617 calories; 4 grams fat; 0 grams saturated fat; 0 grams trans fat; 1 gram monounsaturated fat; 1 gram polyunsaturated fat; 128 grams carbohydrates; 20 grams dietary fiber; 21 grams sugars; 24 grams protein; 682 milligrams sodium
Note: Nutrient information is not available for all ingredients. Amount is based on available data.
3 servings
Preparation
- Wash squash; cut in eighths.
- Peel potatoes and cut into large chunks. Steam squash and potatoes in steamer for 10 to 15 minutes.
- Remove tough stems from whole broccoli; cut whole broccoli or florets into bite-size pieces and add to squash and potatoes, and cook until tender.
- Mince garlic; mince jalapeno.
- Heat oil in nonstick skillet, and quickly saute garlic and jalapeno with cumin, coriander, fennel, cinnamon and cloves.
- Stir in tomato puree, crushed tomatoes, sugar, soy sauce and pepper, and simmer while the rest of the meal is prepared.
- Bring water to boil and cook couscous according to package directions.
- When vegetables are tender, drain; remove skin from squash and cut into bite-size pieces.
- When couscous is cooked, arrange in shallow serving bowl; top with vegetables and spoon the tomato salsa over the top. Serve with bread.
About 30 minutes
Dining and Cooking