Wednesday, September 23, 2009

Stewed Zucchini with Couscous

I love this dish. It's actually an adaptation of two recipes I'll have in my book, Italian-style Stewed Zucchini, and Indian-style Stewed Zucchini. I love it because it's tasty, easy, beautiful, low in Weight Watchers points, and filling because of the beans. And it's vegetarian, unless you add some shrimp, which I've also done.

Stewed Zucchini with Couscous
Printable Recipe

4 small zucchini, each about 6 inches long, halved length-wise, and cut into 1/4-inch pieces
1 small onion, diced (about 1 cup)
1 teaspoon coarse salt, divided
3 cloves garlic, pressed
1 can diced tomatoes, drained well and juice reserved
1 14.5 oz can cannelloni beans, or other white beans
1/4 teaspoon red pepper flakes
3/4 teaspoon dried oregano
1/2 teaspoon dried thyme
1/2 teaspoon dried basil
2 teaspoons balsamic vinegar
1/2 cup uncooked couscous
fresh shredded Parmesan cheese

1. Spray a large pot with non-stick spray. Heat over medium-high heat for 2 minutes and then reduce the heat to medium.

2. Add the onion, zucchini, and 1/2 teaspoon salt to the pan and cook until the vegetables have started to soften, 4-6 minutes. Add the garlic and cook until fragrant, about 10 seconds.

3. Add the tomatoes, beans, red pepper flakes, oregano, thyme, basil, and remaining 1/2 teaspoon salt. Cook for 5 minutes, stirring often.

4. Add enough water or chicken broth to the reserved tomato juice to bring the measurement to 3/4 cup. Add the juice and vinegar to the pot and bring it to a strong simmer (it won't really boil). Add the couscous, stirring it in well. Cover the pot, remove it from the heat, and let it sit undisturbed for 5 minutes. Fluff it with a fork or chopsticks (my tool of choice) before serving. Serve with Parmesan cheese.

This recipe makes about 6 cups. Each cup = 141.5 cal/0.2 g fat/5.8 g fiber/2 WW points; 1 1/2 cups = 212.3 cal/0.4 g fat/8.7 g fiber/3 WW points

We've had this as a side dish and a main course. It also freezes really well.

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