Spanish Whole Wheat Couscous

Spanish Whole Wheat Couscous

I used all organic products in this except the Couscous

30 min | 25 min prep | SERVES 6

3/4 cup chopped onions
2 teaspoons crushed garlic
1 tablespoon olive oil
1 teaspoon chili powder
1 teaspoon ground cumin
1 1/4 cup chicken broth
1 cup frozen peas
3/4 cup chopped tomatoes -fresh or canned
1/4 cup minced cilantro
3/4 cup whole wheat couscous

Saute onion and garlic in olive oil over medium heat until tender.
Stir in cumin and chile powder, and cook for 1 minute.
Add broth, peas, tomato and cilantro, and bring to a boil.
Stir in couscous, cover and remove from heat.
Let stand for 5 minutes.
Fluff with a fork before serving.

Serving Size 1 (117g)

Recipe makes 6 servings

Calories 137
Calories from Fat 25 (18%)
Amount Per Serving %DV
Total Fat 2.8g 4%
Saturated Fat 0.4g 2%
Monounsaturated Fat 1.8g
Polyunsaturated Fat 0.4g
Trans Fat 0.0g
Cholesterol 0mg 0%
Sodium 160mg 6%
Potassium 172mg 4%
Total Carbohydrate 22.6g 7%
Dietary Fiber 2.6g 10%
Sugars 2.4g
Protein 5.2g 10%
Vitamin A 696mcg 13%
Vitamin B6 0.1mg 5%
Vitamin B12 0.0mcg 0%
Vitamin C 7mg 12%
Vitamin E 0mcg 1%
Calcium 20mg 2%
Iron 0mg 5%

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Spicy Mole Oatmeal Chili

Spicy Mole Oatmeal Chili

Serves 8 to 10

By substituting cholesterol-busting rolled oats for fatty ground beef-and bumping up the anti-inflammatory quotient with chili powder and chipotles-this crowdpleaser ensures second helpings.


Ingredients
2 tablespoons extra-virgin olive oil
1 cup chopped yellow onion (one large yellow onion)
½ cup diced carrots (two small carrots)
½ teaspoon sea salt
1 28-ounce can diced tomatoes with cilantro and lime or with basil and garlic
2 15.5-ounce cans low-sodium dark-red kidney beans, drained and rinsed
1 tablespoon best-quality unsweetened cocoa powder
2 tablespoons chili powder
2 tablespoons chipotle sauce
1½ cups rolled oats
7 ounces water
4 ounces cheddar cheese, shredded (I would use reduced fat)


Directions

Heat oil in a Dutch oven or heavybottomed pot.

Cook onions and carrots until onions are translucent but not brown, about 3 to 5 minutes. Season with salt.

Add tomatoes to the pot, then add rinsed beans.

Add cocoa and chili powder until the powders are completely incorporated into the mixture. Add chipotle.

Add the rolled outs and about half the water. Cook for about 5 minutes and add water as necessary. You want a thick consistency.

Cook for about 5 to 10 minutes more, until oats break down. (It will actually start to look a little like ground turkey.)

Serve in individual bowls with a sprinkle of cheese on top.
Nutrition Facts
Per serving: 243 calories, 9 g fat (3 g saturated), 29 g carbohydrates, 12 g protein, 7 g fiber, 540 mg sodium (24% Daily Value).

http://www.naturalhealthmag.com/spicy_mole_oatmeal_chili/healing_foods/healthy_recipes/150

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