Cauliflower & Couscous Pilaf

Cauliflower & Couscous Pilaf

Pilaf is usually made with rice plus nuts, fruit, vegetables or even meat. In this version we use couscous instead of rice, so it’s nearly instant, and add a sweet accent of orange and currants.

Nutirion Profile: Diabetes Appropriate Healthy Weight Heart Healthy High Fiber Low Calorie Low Cholesterol Low Sat Fat Low Sodium

Serves Prep Time Total Time
6 25 min 25 min

Directions

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 4 cups finely chopped cauliflower florets, (about 1 medium head)
  • 1/2 teaspoon salt
  • 3/4 cup reduced-sodium chicken broth
  • 1 teaspoon freshly grated orange zest
  • 1/4 cup orange juice
  • 1/4 cup currants
  • 2/3 cup whole-wheat couscous
  • 1/2 cup sliced scallion greens

Cooking Instruction

Step 1

Heat oil in a large saucepan over medium heat. Add cauliflower and salt; cook, stirring, until softened, about 3 minutes. Add broth, orange zest, juice and currants; bring to a boil over high heat. Stir in couscous and scallions. Remove from heat and let stand, covered, until the liquid is absorbed, about 5 minutes. Fluff with a fork.


Nutrition

  • Serving: Per serving
  • Calories: 163
  • Carbohydrates: 31g
  • Fat: 3g
  • Protein: 6g
  • Dietary Fiber: 6g
  • Saturated Fat: 0g
  • Monounsaturated Fat: 2g
  • Cholesterol: 1mg
  • Potassium: 356mg
  • Sodium: 239mg
  • Exchanges: 1 1/2 starch, 1 vegetable, 1 fat
  • Carbohydrate Servings: 1 1/2