Couscous Diet: The Best Couscous Recipes Online

2 large zucchini
2 tablespoons olive oil
1 1/2 cups couscous
1/2 cup dried sour cherries
1/2 lemon, juice and zest
2 tablespoons olive oil, extra
1/4 cup flat leaf parsley, leaves only, roughly chopped

1. Thinly slice the zucchini length ways into strips with a sharp knife or vegetable peeler. Cook on a griddle pan or BBQ for 2 minutes each side or until tender then transfer to a plate and drizzle with good quality olive oil. Season with salt and pepper and keep warm.

2. Place the couscous in a medium heatproof bowl and add one cup of boiling water, a handful of dried sour cherries, the juice and zest of half a lemon and stir.

3. Cover with a clean tea towel and let it sit on the bench, covered, for 10 minutes until all the liquid has been soaked up. Fluff with a fork and add a tablespoon of olive oil, a handful of chopped flat leaf parsley, season with salt and pepper and stir to combine. Serve with the zucchini strips.

2 tablespoons extra virgin olive oil

1 large onion, halved and sliced

2 leeks, white and light green parts only, sliced (optional)

6 garlic cloves, minced

2 teaspoons cumin seeds, ground

Salt, preferably kosher salt, and freshly ground pepper to taste

1 28-ounce can chopped tomatoes, with liquid

2 tablespoons tomato paste dissolved in 1/2 cup water

1/4 to 1/2 teaspoon cayenne, to taste

2 tablespoons harissa, plus additional for serving

3 quarts fish stock, chicken stock, or water

3/4 pound carrots, cut in thick slices (fat ends first cut in half lengthwise)

1/2 pound turnips, peeled and cut in wedges or large dice

1 can chickpeas, drained and rinsed

1 cup chopped flat-leaf parsley or cilantro, or 1/2 cup of each

2 2/3 cups couscous, preferably whole wheat couscous

2 pounds fish fillets (such as snapper, halibut, grouper, cod or monkfish) cut into 2-inch pieces

1. Heat the olive oil over medium heat in a large, heavy casserole or Dutch oven and add the onion and leeks. Cook, stirring, until tender, about 5 minutes, and stir in the garlic, ground cumin seeds, and 1/2 teaspoon salt. Cook together, stirring, until fragrant, about a minute, and add the tomatoes. Cook, stirring often, until the tomatoes have cooked down and the mixture smells very fragrant, about 10 minutes. Stir in the dissolved tomato paste, the cayenne, harissa, the broth or water, carrots, turnips, chick peas, and salt to taste, and bring to a simmer. Cover and simmer 30 minutes. Taste and adjust seasonings. Strain off 1 cup of the stock.

2. Reconstitute and steam the couscous.

3. Season the fish with salt and pepper and add along with the parsley and/or cilantro to the simmering stew. Simmer very gently for 5 to 10 minutes, until the fish is opaque and flakes when poked with a fork. Taste and adjust seasonings.

4. Transfer the couscous to a wide serving bowl, such as a pasta bowl, or directly to wide soup plates. Top the couscous with fish, vegetables, and plenty of broth, and serve, passing harissa at the table.

Yield: Serves six to eight

Advance preparation: The stew can be made through step 1 a day ahead of time. Bring back to a simmer, and proceed with the recipe. The couscous can be reconstituted up to a day ahead, then steamed before serving.

Sweet and spicy flavours mingle in this delicious twist on a classic family favourite.
Cooking Time

30 minutes
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Ingredients (serves 4)

* 2 tbs Moroccan spice mix
* 800g chicken breast fillets
* 2 tbs extra light olive oil
* 1 leek, pale section only, thinly sliced
* 2 tsp finely grated ginger
* 2 garlic cloves, crushed
* 1 tsp ground cumin
* 1 x 405g can apricot nectar
* 260g (1 1/2 cups) couscous
* 375ml (1 1/2 cups) boiling water
* Fresh coriander leaves, to serve

Method

1. Rub the spice mix evenly over the chicken. Heat half the oil in a large frying pan over medium-high heat. Add the chicken and cook for 5 minutes each side or until cooked through. Transfer to a plate and cover with foil to keep warm.
2. Meanwhile, heat the remaining oil in a frying pan over low heat. Add the leek, ginger and garlic, and cook, stirring occasionally, for 3 minutes or until the leek softens. Add the cumin and cook for 30 seconds or until aromatic. Stir in the apricot nectar. Simmer for 10 minutes or until the sauce thickens slightly. Place the couscous in a heatproof bowl. Pour over the boiling water. Cover and set aside for 5 minutes. Use a fork to separate the grains.
3. Thickly slice the chicken diagonally across the grain. Divide the couscous among serving plates. Top with the chicken. Spoon over the apricot sauce. Sprinkle with coriander to serve.

Notes & tips
Variations:
* Tomato & chicken curry with basmati rice: Replace the Moroccan spice mix with curry powder. Replace the apricot nectar with tomato juice. Serve with steamed basmati rice instead of couscous.
* Apricot lamb with spinach & mash: Replace the chicken with lamb eye of loin (backstraps). Add 100g baby spinach leaves with the lamb in step 3. Serve with mashed potato instead of couscous.
* Taste.com.au is the place for food & recipes! Check out our latest collections including starters recipes, main recipes, drink recipes, Spanish recipes and autumn recipes.

Source

Good Taste – June 2008, Page 33
Recipe by Alison Adams

1 tablespoon extra virgin olive oil

1 large onion, chopped

2 leeks, white and light green parts only, cut in thick slices and cleaned

4 large garlic cloves, minced

Salt, preferably kosher salt, to taste

2 teaspoons cumin seeds, lightly toasted and ground

1 teaspoon coriander seeds, lightly toasted and ground

1 teaspoon caraway seeds, lightly toasted and ground

1/2 teaspoon cayenne (more to taste)

2 cups white beans, soaked in 2 quarts water for 6 hours or overnight

A bouquet garni consisting of 8 sprigs each parsley and cilantro

2 tablespoons tomato paste

1 to 2 tablespoons harissa (more to taste), plus additional for serving

1 1/2 pounds winter squash, peeled, seeded and cut in large dice (about 4 cups diced)

1 pound turnips, cut in wedges or carrots, cut in thick slices (or 1/2 pound each)

1 pound greens, stemmed and washed thoroughly, blanched in salted boiling water and coarsely chopped

1/2 cup chopped fresh parsley or cilantro, or a combination

2 2/3 cups couscous, preferably whole wheat couscous

1. Heat the olive oil in a large, heavy soup pot or Dutch oven over medium heat, and add the onion and leeks. Cook, stirring, until tender, about five minutes, then stir in the garlic, 1/2 teaspoon salt and the spices. Stir together for about one minute. Add the beans and soaking water, an additional one quart water and the bouquet garni. Bring to a gentle boil, add salt to taste, reduce the heat, cover and simmer one hour. Add the harissa, tomato paste, squash, turnips and/or carrots. Bring back to a simmer for 45 minutes, or until the squash is beginning to fall apart and the beans are tender. Stir in the blanched greens, chopped parsley and/or cilantro. Simmer another 10 minutes. Taste and adjust salt. The stew should be spicy and flavorful.

2. Reconstitute and steam the couscous. Serve the couscous in wide bowls, or mound onto plates. Top with the stew and a generous amount of broth. Pass more harissa at the table.

Yield: Serves eight generously

Advance preparation: The stew can be made a day ahead and reheated. Leftovers will keep for three or four days in the refrigerator. The couscous can be reconstituted up to a day ahead, then steamed before serving.

Tunisian spice mix: Many of the recipes this week will use the spice combination in this recipe. If you want to get ahead and have prepared Tunisian spices on hand, lightly toast then grind two parts cumin seeds, one part caraway seeds and one part coriander seeds. Use 1 tablespoon plus 1 teaspoon of the mix in the recipes.

1 Tbl. butter
½ cup carrot, shredded
2 Tbl. green onion, finely sliced
1 cup fresh mushrooms, sliced
1 ¼ uncooked wheat couscous, small grain
2 cups chicken broth
1/3 cup pine nuts, toasted
1 Tbl. fresh basil, minced
salt and pepper to taste

Melt the butter in a medium sized sauce pan over medium heat.  Add the carrots, green onions and mushrooms to the pan. Sauté for 1 -2 minutes until the mushrooms have softened slightly.  Add the chicken broth and bring the mixture to a boil.  Stir in the dry couscous, cover with a lid and remove from heat.  Let the sauce pan sit completely covered for 5 – 7 minutes.  DO NOT PEEK.  Sprinkle the pine nuts and basil over the top and toss with a fork.  Serves about 4 – 6 people as a side.

Ingredients (serves 4)

* 2 teaspoons olive oil
* 1 red capsicum, chopped
* 1 garlic clove, crushed
* 1 tablespoon ground cumin
* 1 tablespoon ground coriander
* 1 teaspoon ground turmeric
* 200g baby eggplant, chopped
* 300g zucchini, chopped
* 300g tomatoes, chopped
* 1 cup couscous
* 1 cup boiling water
* 4 pieces mountain bread
* lemon wedges and mint yoghurt (see note), to serve

Method

1. Heat oil in a frying pan over medium-high heat. Add capsicum, garlic, cumin, coriander and turmeric. Cook, stirring, for 1 minute or until fragrant. Add eggplant and zucchini. Cook, stirring, for 5 minutes or until browned. Add tomatoes. Cook, covered, for 5 minutes or until vegetables soften.
2. Meanwhile, place couscous in a heatproof bowl. Pour over boiling water. Cover. Stand for 5 minutes or until liquid is absorbed. Stir with a fork to separate grains.
3. Add vegetable mixture to couscous. Stir to combine. Place bread on plates. Top with mixture. Roll up tightly to enclose filling. Serve with lemon wedges and mint yoghurt.

Notes & tips

* Combine 1/4 cup finely chopped fresh mint, 200g plain yoghurt, salt and pepper.

Spiced chicken with couscous pilaf (from Cooking Light, April, 2001)

2 1/2 teaspoons paprika

1 teaspoon dried thyme

3/4 teaspoons garlic powder

1/2 teaspoon dried oregano

1/2 teaspoon salt

1/4 teaspoon black pepper

1/8 teaspoon ground red pepper

4 4-ounce skinless, boneless chicken breast halves

1 tablespoon vegetable oil, divided

1/2 cup chopped onion

2 cloves garlic, minced

1 cup uncooked couscous (I used whole wheat)

1 cup chicken broth

1 cup frozen whole-kernel corn

2 tablespoons minced fresh cilantro

1 tablespoon lime juice

Combine first 7 ingredients in a shallow dish. Dredge the chicken in the paprika mixture.

Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add chicken, and cook 5 minutes on each side or until done. Remove the chicken from the pan and keep warm.

Heat another teaspoon oil in pan over medium-high heat. Add onion and garlic; saute 2 minutes. Stir in couscous and broth; bring to a boil. Remove from heat. Stir in corn; cover, and let stand 5 minutes or until liquid is absorbed. Stir in the minced cilantro and lime juice. Serve with the chicken. Makes 4 servings.

2 tsp olive oil
4 boneless, skinless chicken thighs, each cut into 3 pieces
1/4 tsp salt
1 can (14 1/2 oz) chicken broth
1 can (14 1/2 oz) diced tomatoes with garlic and onion
1 (about 1 lb) cubed fresh butternut squash, peeled
1/2 cup raisins
2 tsp ground cumin
1 tsp each ground cinnamon and smoked paprika
1 cup plain couscous
1 cup frozen peas

How to make it:
1. Heat oil in large deep skillet over medium-high heat. Sprinkle chicken with salt and cook 5 minutes, turning once, until browned. Add broth, tomatoes, squash, raisins, cumin, cinnamon and paprika. Bring to boil; cover and reduce heat. Simmer 15 minutes or until chicken is tender.

2. Stir in couscous and peas and bring to a boil. Cover, remove skillet from heat and let stand 5 minutes.

Nutritional Information:
(serves 5)
347cal
5g fat
7g fiber
7 WW points

If you like the Baked Fish CousCous recipe, then here’s another simple one for all of you fish lovers.  Get your George Foreman Grill out!

Grilled Salmon with Moroccan Couscous Salad (Serves 2)

2 pieces of salmon
1 packet of Moroccan Couscous
Boccini cheese (around 6 pieces)
chopped up half a capscium
1 baby egg plant chopped

1) Lightly season salmon with salt, pepper, 1 tsp of chili powder and 1 tablespoon of olive oil.

2) Preheat grill to very hot. Quickly grill vegetables first. Set it aside.

3) Grill salmon on each side for just under 4-5 minutes (I like the middle of the salmon pink).

4) Prepare couscous according to packet instructions. Add grilled vegetables.

5) Serve with salmon!!

Adding fish to any diet is a great way to get protein and reduce fat.  Here’s a great couscous recipe that I tried from taste.com

* 1 tbs olive oil
* 2 garlic cloves, crushed
* 1 tbs sweet paprika
* 2 tsp ground cumin
* 1 tsp ground coriander
* Pinch of chilli powder
* 375ml (1 1/2 cups) passata (tomato pasta sauce)
* 250ml (1 cup) chicken stock
* 600g firm white fish fillets (such as ling), cut into 5cm pieces
* Couscous, to serve
* 1 x 200ml ctn natural yoghurt
* 45g (1/4 cup) toasted pine nuts
* Fresh coriander sprigs, to serve

Method

1. Heat the oil in a medium saucepan over medium heat. Add the garlic, paprika, cumin, ground coriander and chilli powder and cook, stirring, for 30 seconds or until aromatic.
2. Add the passata and stock, and bring to a simmer. Cook, stirring occasionally, for 8 minutes or until the sauce thickens. Season with salt and pepper.
3. Preheat oven to 180°C. Place the fish in a shallow ovenproof dish. Pour over the passata mixture. Bake in oven for 10 minutes or until the fish flakes easily when tested with a fork.
4. Divide the couscous among serving plates. Top with the fish mixture. Spoon over the yoghurt and sprinkle with pine nuts. Top with coriander sprigs to serve.

Notes & tips

* Tip: To make couscous, place equal amounts of couscous and boiling water in a heatproof bowl. Cover. Set aside for 5 minutes. Stir to separate grains.
* Freezing tip: Make this recipe to the end of step 3. Set aside to cool. Transfer to an airtight container. Label, date and freeze for up to 2 months. Thaw overnight in the fridge. To reheat, preheat oven to 180°C. Place fish mixture in an ovenproof dish and bake until heated through. Continue from step 4.

Variations
* Lamb & tomato curry with basmati rice: Omit pine nuts. Replace fish with 600g lamb fillets, cut into 2cm pieces. Replace couscous with 300g (11/2 cups) basmati rice, cooked following packet directions. Heat oil in a saucepan over medium-high heat. Add lamb and cook, turning occasionally, for 2 minutes or until browned. Transfer to a plate. Add garlic, paprika, cumin, ground coriander and chilli powder to the pan and continue to the end of step 2. Omit step 3. Add the lamb to the passata mixture and cook, stirring, for 3-4 minutes or until heated through. Serve with the rice, yoghurt and coriander sprigs.
* Spice-crusted fish kebabs with couscous: Omit passata and stock. Combine garlic, paprika, cumin, ground coriander and chilli powder in a bowl. Add fish and toss to coat. Thread onto 8 bamboo skewers. Heat oil in a frying pan over medium-high heat. Add skewers and cook, turning, for 6 minutes or until just cooked. Add the pine nuts to the couscous and stir to combine. Divide skewers and couscous mixture among serving plates. Top with yoghurt and coriander sprigs to serve.
* Pumpkin & spinach: tagine with couscous Replace the fish with 500g butternut pumpkin, deseeded, peeled, coarsely chopped. Replace pine nuts with 25g (1/4 cup) flaked almonds. In step 2, add pumpkin to the pan with passata. Cook for 10 minutes or until pumpkin is tender. Omit step 3. Divide the couscous among serving bowls. Top with 80g baby spinach leaves, the pumpkin mixture and yoghurt. Sprinkle with almonds and top with coriander sprigs to serve.

Source

Australian Good Taste – March 2008, Page 42
Recipe by Alison Adams