Stewed Strawberries with Yogurt and Couscous

I wanted to have strawberries for breakfast today, and made up this dish to take advantage of the color and flavor of the lovely berries we are enjoying this summer.  And couscous is a nice change from oats.

The ingredients are simple so you can easily alter the proportions to make any number of servings you like.

I think this would also be nice with fresh peaches, or blueberries, rhubarb, cranberries or even apples... and vanilla yogurt would be delicous!

Stewed Strawberries with Yogurt and Couscous
Makes 4 servings

• 1/2 cup whole wheat couscous
• 1 cup warm water
• 2 cups strawberries, washed and cut into small chunks
• 1/4 cup water
• 1 tsp cinnamon
• 2 tsp Splenda
• 1 cup plain fat free yogurt

1. If you have time you can make up the couscous using the Dashboard Method, or by putting 1 cup water into a small saucepan and heating it to the boiling point.  Stir in the couscous, cover the pan with a lid and then remove the pan from the heat and set it aside for 5 minutes.  The couscous will absorb the water.
2. Put the strawberries into a small saucepan with 1/4 cup of water.  Bring to a boil, then turn down the heat and let simmer and bubble for about 10 minutes.  Remove the pan from the heat and stir in the cinnamon and Splenda.
3. To serve, divide the plumped couscous among 4 cereal bowls.  Place 1/4 cup yogurt on top of the couscous in each bowl.  Then top with one quarter of the strawberry compote... approximately 1/2 cup.
4. Serve while still warm.

Per serving.
Weight Watchers P+ = 3.
Calories 122; Protein 6g; Carbohydrate 24g; Fat 1g; Fibre 3g.

Cut the strawberries into chunks.

Cook until soft in a bit of water.

Put prepared couscous into bowls.

Put yogurt on the top.

And then top with stewed berries.

Printable Recipe

Moroccan Couscous

This side dish makes up very quickly and is a nice addition to any week night meal.  You can use any dried fruit that you have on hand such as prunes, dates, apricots, cranberries, or raisins. 

Moroccan Couscous
Makes 2 servings

• 1/4 cup whole wheat couscous
• 1/2 cup boiling water
• 2 Tbs dried cranberries, chopped
• 2 Tbs raisins, chopped
• 2 Tbs sliced almonds
• dash of cumin

1. Pour the boiling water over the couscous, in a large bowl.  Let stand 5 minutes till couscous is plump and water has been absorbed.
2. Add dried fruit and almonds to bowl, and mix. 
3. Sprinkle cumion over the top and stir in.

Per serving.
Weight Watchers P+ = 4.
Calories 163; Protein 5g; Carbohydrate 29g; Fat 4g; Fibre 3g.

Select your ingredents.

Couscous plumped and waiting for fruit, nuts, and spice.

Printable Recipe

Couscous Comfort Pudding

This dish satisfies the yen for comfort food and is much quicker to make from scratch than rice pudding.   It is particularly good served warm.

If you are not going to use it all, you can make it up to step 4, and then store it in the refrigerator.  Then, when you want to serve it, reheat it in the microwave for several seconds and then stir in the vanilla and yogurt.

There are lots of substitutions  you can make in the ingredients. You could use Brown Sugar Twin instead of brown sugar, but it doesn't significantly change the nutritional information... and real brown sugar makes for a nice flavor.  If you want, you can use skim or 1% dairy milk, or Almond Breeze unsweetened Vanilla flavor... you might also use fat free vanilla yogurt.  If you do make any substitutions that have vanilla in them, just leave the vanilla extract out.

It's quite versatile and a very tasty snack or dessert.

Couscous Comfort Pudding

Makes 4 servings 1 cup Almond Breeze, original unsweetened 1/2 cup whole wheat couscous 2 Tbs brown Sugar 1/4 tsp cinnamon 1 tsp vanilla extract 1/3 cup non-fat plain yogurt 2 Tbs raisins  In small saucepan, heat milk until just boiling. Stir in couscous, sugar, raisins and cinnamon. Remove mixture from heat and cover with tight-fitting lid. Allow to sit 10 mins, until milk is absorbed. Stir in yogurt and serve. Per serving. Weight Watchers P+ = 3. Calories 119; Protein 4g; Carbohydrate 24g; Fat 1g; Fibre 2g. Thickened considerably as milk, raisins, sugar, and cinnamon are added. Fresh fruit makes a really nice topping.

Printable Recipe

Beautiful Black Bean and Couscous Salad

This salad makes a very hearty lunch and fits the bill for colorful and crunchy, too.  If you have time, you could use the Dashboard Couscous method, and just add the other ingredients.  Make sure to include the zest from the lime... it really adds a punch to the flavors in this lovely salad.

Black Bean and Couscous Salad
Makes 4 servings

• 1/4 cup whole wheat couscous
• 1/2 cup water
• 1 can black beans, drained and rinsed, approx. 2 cups
• 2/3 cup corn kernels
• 2 green onions, thinly sliced
• 1 large tomato, diced or 1/2 cup grape tomatoes, cut in half
• 1/2 large red bell pepper, diced
• juice and zest from one lime
• 2 tsp olive oil
• 2 Tbs fresh chopped cilantro

1. Cook couscous according to package directions or use the Dashboard Method with water, and leave till plumped and water has been absorbed. 
2. Place couscous in large bowl.
3. Add  beans, corn, onion, tomato, and pepper to couscous in the bowl.
4. Drizzle olive oil over top, along with the juice and zest from the lime.
5. Then sprinkle chopped cilantro over top, and mix all together.
6. Divide into 4 servings and add salt and pepper to taste.  

Per serving - about 1-1/2 cups each.
Weight Watchers P+ = 5.
Calories 206; Protein 10g; Carbohydrate 37g; Fat 3g; Fibre 8g.

Mix all ingredients together in a large bowl.

If you like, add a sliced, hardboiled egg for more protein - for only 2 P+ more.

Printable Recipe

Colorful, Crunchy, Couscous Confetti Salad

This is such a satisfying and nutritious meal... and so colorful, too.  Use any combination of bell peppers you like, the more colors, the better.  The couscous can be prepared using the dashboard method for ease of preparation.  Or, if you prefer, you can cook it and then leave it to cool.

Couscous Confetti Salad
Makes 2 servings

• 1/2 cup dry whole wheat couscous
• 1 cup chicken broth
• 2 cups chopped bell peppers
• 1/2 cup sliced and slivered cucumber
• 1/4 cup chopped onion
• 1 cup romano beans (sub any kind you like)
• 2 cups roughly torn spinach leaves
• Dash of oregano 

Dressing

• 2 cloves garlic, peeled and minced
• 2 tsp olive oil
• 4 tsp white balsamic vinegar
• 1 tsp lemon juice 

1. Prepare couscous in the chicken broth, either by cooking for 5 minutes, or by leaving on the counter for a couple of hours.
2. Into a large bowl, place the peppers, cucumber, onion, beans and couscous.  Mix well.
3. In a small bowl, blend the dressing ingredients, and then add to the salad in the large bowl  Stir well.
4. Place the torn spinach leaves on two plates.  Divide the salad and pile on top of the spinach leaves.  Sprinkle with oregano.

Per serving.
Weight Watchers P+ = 8.
Calories 330; Protein 15g; Carbohydrate 58g; Fat 6g; Fibre 10g

Printable Recipe

Dashboard Couscous

Did you know that couscous doesn't really need to be cooked?  If left at room temperature for a couple of hours, it will absorb any liquid that you place it into, and take on that flavor... no cooking required.

A buddy coined the phrase Dashboard Couscous some time ago and it has stuck.  It is descriptive and whenever I hear it, I know exactly what it means.   You can use broths, juices, or even plain water for the liquid.

My favorite way to use it is in a lunch time salad, along with chopped veggies, beans of some kind, and hard-boiled eggs.  The flavors just seems to go together really well.

Dashboard Couscous
Makes 2 servings

• 1/4 cup whole wheat couscous
• 1 cup canned diced tomatoes

1. Put the tomatoes into  a plastic storage container that has a lid.
2. Stir the couscous into the tomatoes.
3. Secure the lid on the container.
4. Set aside for 2 to 3 hours.  You can check occasionally and stir if you like, then replace the lid.
5. When the couscous has expanded and absorbed the tomato juice, it is ready to eat.

Per serving whole wheat couscous alone.
Weight Watchers P+ = 2.
Calories 85; Protein 3g; Carbohydrate 15g; Fat 2g; Fibre 2g

Per serving with the canned tomatoes.
Weight Watchers P+ = 3.
Calories 110; Protein 4g; Carbohydrate 20g; Fat 2g; Fibre 3g

I usually divide it into 2 bowls and then add lots of chopped veggies, some beans and/or a sliced hardboiled egg.  A little salt and pepper and a dash of oregano tops it off.  I don't bother with dressing but you could add some oil and vinegar if you like.

I often make this up in the morning, leave it on the counter while I am running or doing chores, and when lunchtime rolls around, it is ready to use.

Note:
If  you use a different liquid, the proportion of couscous to liquid should be 1 to 2.

Assemble the ingredients.

Put the tomatoes and the couscous into the container.

Stir well, making sure all the couscous is covered with liquid.

After a couple of hours, stir contents.  Couscous will be nicely plumped and ready to eat.

You can eat it as it, or add to veggies and eggs/beans to make a delicious, filling salad.

Printable Recipe