health guides
Sesame-Garlic Couscous with Broccoli
The delicious sesame-garlic sauce serves as a flavorful topping for both vegetables and couscous. Experiment with seasonal vegetables or rice in this versatile dish.
Ingredients
- 480mL boiling water
- 300g couscous, white or whole wheat
- 5mL vegetable oil
- 230g broccoli florets
- 1 red pepper, chopped
- 440g garbanzo beans, canned, drained one 15.5-ounce can
- Sauce:15g cornstarch
- 120mL cold water
- 15mL sesame oil
- 2 cloves garlic, minced
- 360mL orange juice
- 120mL soy sauce, low sodium
- 15mL honey
Directions
- In a medium sauce pan, bring water to a boil, stir in couscous. Mix couscous with a fork; cover and remove from heat. Let stand until water is absorbed, about 15 minutes. Set aside.
- Heat oil in a nonstick skillet. Add broccoli and red bell pepper. Sauté for 2 minutes, then cover and cook on low until vegetables are tender, approximately two minutes. Add garbanzo beans and continue to cook until beans are heated through. When done, cover to keep warm and set aside.
- Prepare sauce: Mix cornstarch and cold water together in a jar, shake until blended. In a small saucepan over medium heat, heat oil and add garlic, sauté for one minute. Add orange juice, soy sauce and honey and heat. When thoroughly heated, add cornstarch mixture to sauce and turn heat up to bring about a slow rolling boil. Using a whisk, stir sauce frequently until it thickens.
- In a large serving bowl, add vegetable mixture to couscous, pour sauce over the top and gently mix. Serve immediately.
Nutrition Facts
Calories 398
Calories from Fat 37 (9%)
(6%)Total Fat 4g
(3%)Saturated Fat 1g
Poly-Unsaturated Fat 2g
Mono-Unsaturated Fat 2g
(0%)Cholesterol 0mg
(37%)Sodium 876mg
(22%)Potassium 773mg
Total Carbohydrate 79g
(24%)Dietary Fibre 6g
Sugars 28g
Sugar Alcohols 0g
(23%)Protein 12g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.
Copyright © 2024 TraceGains, Inc. All rights reserved.
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The information presented here is for informational purposes only and was created by a team of US–registered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2024.
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