Main Ingredients:

See below ingredients and instructions of the recipe

Cooking Preparation of the Recipe:

----------------------------STEW---------------------------------
1 cn (14-oz) whole tomates; 1/3 c Fresh parsley; snipped =OR=
-low-sodium 1 tb Dried parsley;
2 1/4 c Chicken broth; low-fat 1 Jar pimientos; sliced
1 c Baby carrots; 1 cl Garlic; minced
1 bn Scallions;cut into 2" pieces 1/4 ts Caraway seeds;
1/3 c Chickpeas; 2 ts Olive oil;
1 Box (1-1/2 oz) raisins; 3 c Boiling water;
12 oz Chicken tenderloins; 1 1/2 c Couscous pasta;

-------------------------VARIATIONS------------------------------
12 oz Shrimp (chicken replacement) 1 c Squash
1 c Sweet potatoes -=OR=-

--------------------------HARISSA-------------------------------
1/2 ts Caraway seeds; 4 cl Garlic; peeled
1/4 ts Coriander seeds; Hot-pepper sauce to taste;
1 Jar red peppers; roasted 2 tb Olive oil;
-drained

STEW: In a 4-quart pot, combine the tomatoes and broth. Bring the
tomato mixture to a boil over high heat. Add the carrots, scallions,
chickpeas, raisins, chicken, parsley, pimientos, garlic, caraway
seeds and oil. Return the mixture to a boil, cover, reduce the heat
to low and simmer for 10 minutes. Meanwhile, pour the boiling water
over the couscous in a large mixing bowl. Cover the bowl and set
aside for 5 minutes. Divide the couscous among four large soup bowls.
Ladle the vegetable-chicken stew and broth over the hot couscous.
Servings: 4 STEW: 575 cal; 8.4 g fat 67mg chol; 437mg sod; TUNISIAN
COUSCOUS STEW WITH HARISSA: In a small skillet, toast the caraway and
coiander seeds over medium heat for 3 to 5 minutes. Process the seeds
in a blender until they are powdery. Add the roasted pepper, garlic
and pepper sauce to the blender; puree until smooth. With blender
running , slowly pour oil; process until emulsified. Yields; about
2/3 cups. HARISSA SAUCE: 55 cal; 2.1g fat; 0mg chol; 18mg sod; TO
MAKE TUNISIAN COUSCOUS STEW WITH HARISSA, replace the pimientos,
garlic, caraway seeds and olive oil with several spoonsfuls HASISSA
Source:Tom Ney, Preventions Guide Quick Healthy Cooking, Mar. 1995
Brought to you and yours via Nancy O'Brion and her Meal-Master.
Submitted By NANCY O'BRION On 02-13-95

Browse by categories