Ingredients
8 large beefsteak tomatoes
1 tbsp (15 mL) olive oil, divided
1⁄2 cup (125 mL) sliced almonds
1 small eggplant, cut into 1⁄2-in. (1-cm) dice
1 tsp (5 mL) ground coriander
1⁄2 tsp (2 mL) ground cumin
Pinch of ground cinnamon
1 cup (250 mL) low-sodium vegetable broth
1⁄2 cup (125 mL) couscous
2 tbsp (25 mL) chopped fresh mint
1⁄2 cup (125 mL) chopped dried apricots
1 tsp (5 mL) harissa paste (found in the international section of your market)
Salt and pepper
Materials
• Harissa is a fiery hot condiment made from chili peppers, garlic, cumin, coriander, caraway and olive oil. Just a tiny amount adds the perfect kick to the couscous.
• The tomatoes in this dish provide vitamin C, which improves the body’s absorption of iron from the couscous and dried apricots.
• Couscous is low in fat. It has a moderate score on the glycemic index, which means that it is digested and absorbed relatively slowly, releasing glucose gradually into the bloodstream. This helps to keep blood sugar levels steady.
Directions
• Cut the tops off the tomatoes and scoop out the insides using a teaspoon. Place the hollowed-out tomatoes and cut-off tops on one side. Put the seeds and scooped-out flesh in a sieve set over a small bowl and press with the back of a spoon to extract the juices; you will need about 4 tbsp (60 mL). Set aside the bowl of juice and discard
the seeds and flesh.
• Sprinkle a little salt over the insides of the hollowed-out tomatoes. Place them upside down on a plate covered with paper towel and leave to drain while making the filling.
• Heat half the olive oil in a non-stick saucepan. Add the almonds and cook over a low heat until golden brown, about 2 to 3 minutes. Remove from the pan with a slotted spoon and set aside.
• Add the remaining oil to the saucepan. Stir in the eggplant and cook, turning frequently, until browned and tender, about 5 minutes. Stir in the coriander, cumin and cinnamon, and cook for a few more seconds, stirring constantly.
•Pour in the broth and bring to a rapid boil, then add the couscous in a steady stream, stirring constantly. Remove from the heat, cover and leave to stand for 5 minutes.
• Uncover the pan, return to a low heat and cook for 2 to 3 minutes, stirring with a fork to separate the couscous grains and fluff them up. Stir in the toasted almonds, mint and dried apricots.
• Add the harissa paste to the reserved tomato juices and stir to mix, then pour over the couscous. Season lightly with pepper and mix well. Spoon the couscous mixture into the tomatoes, replace the tops and serve.
preparation time 20 minutes
cooking time 15 minutes
serves 8
Nutritional information
Each serving provides calories 175, calories from fat 54, fat 6 g, saturated fat 0 g, cholesterol 0 mg, carbohydrate 28 g, fibre 5 g, sugars 11 g, protein 5 g.
Choices per serving: Carbohydrate 1, Fat 1
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