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 delightful side dish that perfectly captures the essence of summer? Look no further than this Baked Couscous with Summer Squash and Herbs! This vibrant dish is not only a feast for the eyes but also a wholesome addition to any meal. With its light and fluffy couscous base, complemented by tender slices of yellow squash and a medley of fresh herbs, it brings a burst of flavor to your table.

In just 45 minutes, you can whip up a dish that serves six, making it ideal for family gatherings or casual get-togethers with friends. The combination of fontina and Parmigiano-Reggiano cheeses adds a creamy richness, while the sautéed garlic and green onions infuse the dish with aromatic goodness. Plus, with only 138 calories per serving, you can indulge without the guilt!

This recipe is not just about taste; it’s also about nutrition. With a balanced caloric breakdown of protein, fat, and carbohydrates, it’s a smart choice for those looking to maintain a healthy lifestyle. Whether you’re serving it alongside grilled meats or as a standalone vegetarian option, this Baked Couscous with Summer Squash and Herbs is sure to impress and satisfy. Get ready to enjoy a dish that celebrates 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 less-sodium chicken broth fat-free divided canned
  • ounce fontina shredded
  • tablespoons basil fresh chopped
  •  garlic clove minced
  • 0.5 cup green onions sliced
  • tablespoon oregano fresh chopped
  • ounce parmigiano-reggiano cheese grated
  • 0.3 teaspoon salt 
  • cups baby squash 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
Protein22.42%
Fat19.95%
Carbs57.63%

Properties

Glycemic Index
53.33
Glycemic Load
10.71
Inflammation Score
-7
Nutrition Score
7.9743478453678%

Flavonoids

Kaempferol
0.11mg
Myricetin
0.01mg
Quercetin
0.9mg

Nutrients percent of daily need

Calories:137.67kcal
6.88%
Fat:3.07g
4.72%
Saturated Fat:1.74g
10.89%
Carbohydrates:19.95g
6.65%
Net Carbohydrates:17.84g
6.49%
Sugar:1.47g
1.64%
Cholesterol:8.69mg
2.9%
Sodium:505.42mg
21.97%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.76g
15.52%
Vitamin K:26.7µg
25.42%
Manganese:0.33mg
16.29%
Calcium:124.54mg
12.45%
Phosphorus:120.28mg
12.03%
Selenium:7.57µg
10.82%
Vitamin C:8.32mg
10.08%
Vitamin B2:0.16mg
9.44%
Fiber:2.11g
8.43%
Vitamin B6:0.16mg
7.9%
Vitamin B3:1.43mg
7.17%
Iron:1.17mg
6.52%
Folate:25.91µg
6.48%
Magnesium:25.43mg
6.36%
Vitamin B5:0.63mg
6.34%
Potassium:221.7mg
6.33%
Vitamin A:310.8IU
6.22%
Copper:0.11mg
5.38%
Vitamin B1:0.08mg
5.34%
Zinc:0.76mg
5.08%
Vitamin B12:0.3µg
5.04%
Vitamin E:0.43mg
2.88%
Vitamin D:0.21µg
1.41%
Source:My Recipes