Articles & Recipes
Cous cous
Recipe from "Living in the 21st Century with Diabetes"
Ingredients
1 small finely chopped onion (75 grams)
1 crushed clove garlic (3grams)
1 tsp mono/polyunsaturated oil (5grams)
1 tabsp water(20 ml)
1 cup wholemeal cous cous(185 grams)
2 cups boiling water (500 ml)
1 chicken stock cube
grated rind of 1 lemon
Method
· Lightly stir fry onion and garlic in oil and water in a nonstick fry pan until soft and golden.
· Place cous cous in a glass or plastic bowl with onion mixture, stock cube and grated lemon.
· Add boiling water, cover with plastic wrap and leave to soften for 5 minutes.
· Poke a couple of holes in plastic wrap and then reheat for 2 minutes in microwave.
· Fluff with a fork and serve with a simple grill of lean steak or fish.
Serves : 6
Nutrients per Serve :
KJ 332, Calories 80, Fat(grams) 1, Fibre (grams) 1
Note
Lactose Free, Egg Free, Vegetarian
Variations
· Chopped cubed and steamed carrot
· Fresh cubed peeled paw paw
· Canned coarsely chopped asparagus
· Cube lightly steamed zucchini ( skin left on)
Tips
Finely grated lemon rind should not upset the bowel when cooked as it will be very soft. For the most delicate constitutions , substitute 2 teaspoons of lemon juice.