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Raciónes: 8

Ingredientes

Cost per serving $1.15 view details
  • 1 c. Chicken or possibly vegetable broth
  • 1 c. Couscous
  • 2 x Egg whites
  • 2 Tbsp. Freshly-minced parsley
  • 1 1/2 tsp Tabasco pepper sauce
  • 2 Tbsp. Extra virgin olive oil
  • 1 sm Red onion halved, sliced
  • 1 med Yellow squash halved lengthwise, and sliced
  • 1 med Green bell pepper seeded, and cut thin strips
  • 1 c. Fresh corn kernels
  • 1/2 lb Mushrooms sliced
  • 1 lrg Garlic clove chopped
  • 4 x Plum tomatoes minced
  • 1 1/2 tsp Tabasco pepper sauce
  • 1 tsp Salt
  • 1 tsp Dry basil leaves
  • 2 c. Shredded Monterey Jack cheese

Direcciones

  1. In medium saucepan, heat broth to boiling. Stir in couscous; cover and remove from heat. Let stand 5 min; fluff with fork. Set aside to cold slightly.
  2. Grease 9-inch pie plate. Toss couscous with egg whites, parsley and Tabasco sauce. Spread mix into bottom and up sides of pie plate. Set aside.
  3. Preheat oven to 350 degrees.
  4. In 12-inch skillet, over medium heat, in warm oil, cook onion, squash, green pepper, corn, mushrooms and garlic about 5 min. Add in tomatoes, Tabasco sauce, salt and basil; cook 5 min longer, stirring occasionally till liquid has evaporated.
  5. Toss mix with 1 1/2 c. cheese. Spoon mix into couscous crust. Sprinkle with remaining 1/2 c. cheese. Bake 30 min or possibly till crust is hard and cheese is melted.
  6. This recipe yields 8 servings.

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Nutrition Facts

Amount Per Serving %DV
Serving Size 193g
Recipe makes 8 servings
Calories 293  
Calories from Fat 138 47%
Total Fat 15.42g 19%
Saturated Fat 6.8g 27%
Trans Fat 0.0g  
Cholesterol 40mg 13%
Sodium 475mg 20%
Potassium 388mg 11%
Total Carbs 24.13g 6%
Dietary Fiber 2.6g 9%
Sugars 3.35g 2%
Protein 15.42g 25%
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