Baked Couscous with Summer Squash and Herbs

Health score
11%
Baked Couscous with Summer Squash and Herbs
45 min.
6
138kcal

Suggestions

Looking for a delicious and healthy side dish that's easy to make and perfect for summer gatherings? Look no further than this Baked Couscous with Summer Squash and Herbs! This delightful recipe is not only packed with vibrant flavors from fresh herbs and zesty garlic, but it's also a breeze to whip up in just 45 minutes. With only 138 calories per serving, it's a guilt-free addition to your table that won't weigh you down.

This couscous dish is versatile and pairs well with a variety of main courses, making it a versatile choice for any meal. The base is a fluffy bed of couscous, infused with the nutty depth of fontina and the rich, umami flavor of Parmigiano-Reggiano. The star of the dish, however, is the summer squash, sliced thin and sautéed with green onions, basil, and oregano, creating a symphony of flavors that dance on your palate.

The cooking process is straightforward and accessible, requiring only a handful of equipment items you likely already have in your kitchen. The preparation involves a bit of boiling, sautéing, and baking, culminating in a golden, bubbly dish that's as beautiful as it is tasty. The use of egg substitute and fat-free, less-sodium chicken broth keeps the dish light and nutritious, ensuring it's a hit with health-conscious eaters and foodies alike.

Whether you're looking to impress guests at a dinner party or simply want to add a refreshing twist to your weeknight meals, this Baked Couscous with Summer Squash and Herbs is sure to become a staple in your recipe collection. So, grab your ingredients, preheat that oven, and get ready to savor the flavors of summer in every bite!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 0.8 cup couscous uncooked
  • 0.3 cup egg substitute 
  • 14 ounce fat-skimmed beef broth fat-free divided canned
  • ounce fontina shredded
  • tablespoons basil fresh chopped
  • tablespoons basil fresh chopped
  •  garlic clove minced
  • 0.5 cup spring onion sliced
  • tablespoon oregano fresh chopped
  • ounce parmesan grated
  • 0.3 teaspoon salt 
  • cups to 3 sized squashes yellow sliced ( 2 small)

Equipment

  • bowl
  • frying pan
  • sauce pan
  • oven
  • baking pan

Directions

  1. Preheat oven to 40
  2. Bring 1 cup chicken broth to a boil in a medium saucepan; gradually stir in uncooked couscous.
  3. Remove from heat; cover and let stand 5 minutes. Fluff couscous with a fork.
  4. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray.
  5. Add squash, onions, basil, oregano, and garlic; saut 3 minutes or until squash is tender. Set aside.
  6. Combine fontina and Parmigiano-Reggiano; set aside.
  7. Combine couscous, squash mixture, and half of cheese mixture in a large bowl; stir in remaining chicken broth, egg substitute, salt, and pepper. Spoon mixture into an 8 x 8-inch baking dish lightly coated with cooking spray. Top with remaining cheese mixture.
  8. Bake at 400 for 35 minutes or until golden.
  9. Serve warm.

Nutrition Facts

Calories138kcal
Protein22.45%
Fat19.95%
Carbs57.6%

Properties

Glycemic Index
65
Glycemic Load
10.72
Inflammation Score
-7
Nutrition Score
8.1839129665624%

Flavonoids

Kaempferol
0.11mg
Myricetin
0.01mg
Quercetin
0.9mg

Nutrients percent of daily need

Calories:137.82kcal
6.89%
Fat:3.07g
4.73%
Saturated Fat:1.74g
10.89%
Carbohydrates:19.96g
6.65%
Net Carbohydrates:17.84g
6.49%
Sugar:1.48g
1.64%
Cholesterol:8.69mg
2.9%
Sodium:505.45mg
21.98%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.78g
15.56%
Vitamin K:29.46µg
28.06%
Manganese:0.33mg
16.68%
Calcium:125.72mg
12.57%
Phosphorus:120.65mg
12.07%
Selenium:7.58µg
10.82%
Vitamin C:8.44mg
10.22%
Vitamin B2:0.16mg
9.47%
Fiber:2.12g
8.48%
Vitamin B6:0.16mg
7.95%
Vitamin B3:1.44mg
7.2%
Vitamin A:345.97IU
6.92%
Iron:1.2mg
6.64%
Folate:26.37µg
6.59%
Magnesium:25.86mg
6.47%
Potassium:223.67mg
6.39%
Vitamin B5:0.64mg
6.35%
Copper:0.11mg
5.5%
Vitamin B1:0.08mg
5.36%
Zinc:0.77mg
5.12%
Vitamin B12:0.3µg
5.04%
Vitamin E:0.44mg
2.92%
Vitamin D:0.21µg
1.41%
Source:My Recipes