Cauliflower & Couscous Pilaf

Cauliflower & Couscous Pilaf

Makes: 6 servings, generous 3/4 cup each
Active Time: 25 minutes
Total Time: 25 minutes

Pilaf is usually made with rice plus nuts, fruit, vegetables or even meat. In this version we use couscous instead of rice, so it’s nearly instant, and add a sweet accent of orange and currants.

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Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 4 cups finely chopped cauliflower florets, (about 1 medium head)
  • 1/2 teaspoon salt
  • 3/4 cup reduced-sodium chicken broth
  • 1 teaspoon freshly grated orange zest
  • 1/4 cup orange juice
  • 1/4 cup currants
  • 2/3 cup whole-wheat couscous
  • 1/2 cup sliced scallion greens

Preparation

  1. Heat oil in a large saucepan over medium heat. Add cauliflower and salt; cook, stirring, until softened, about 3 minutes. Add broth, orange zest, juice and currants; bring to a boil over high heat. Stir in couscous and scallions. Remove from heat and let stand, covered, until the liquid is absorbed, about 5 minutes. Fluff with a fork.

Nutrition Facts

  • Servings Per Recipe 6
  • Amount Per serving
  • Calories 162
  • % Daily values *
  • 5% Total Fat 3g
    • 0% Saturated Fat 0g
    • Trans Fat 0g
    • Monounsaturated Fat 2g
  • 0% Cholesterol 0mg
  • 11% Potassium 378mg
  • 12% Sodium 291mg
  • 10% Total Carbohydrate 31g
    • 20% Dietary Fiber 5g
    • Sugars 7g
  • 12% Protein 6g

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Nutrients Calories 2,000 2,500
Total Fat Less than 65g 80g
Sat Fat Less than 20g 25g
Cholesterol Less than 300mg 300mg
Sodium Less than 2400mg 2400mg
Total Carbohydrate Equals 300g 375g
Dietary Fiber Equals 25g 30g

Recipe by EatingWell.com

© Meredith Corporation. All rights reserved. Used with permission.

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