Citrus Curried Couscous with Brussels Sprouts

Vegetarian
Dairy Free
Very Healthy
Health score
94%
Citrus Curried Couscous with Brussels Sprouts
45 min.
5
271kcal

Suggestions

Ingredients

  • 0.1 teaspoon pepper black
  • pound brussels sprouts trimmed
  • 0.3 cup carrots shredded finely
  • cup couscous uncooked
  • teaspoons curry powder 
  • 0.3 cup less-sodium chicken broth fat-free
  • 0.3 cup golden raisins 
  • 0.3 cup juice of lemon 
  • tablespoon olive oil 
  • 0.3 cup orange juice fresh
  • tablespoons pinenuts toasted
  • 0.3 teaspoon salt 
  • 1.5 cups water 

Equipment

  • bowl
  • sauce pan
  • whisk

Directions

  1. To prepare dressing, combine first 7 ingredients in a large bowl, and stir well with a whisk.
  2. Steam Brussels sprouts, covered, 8 minutes or until tender.
  3. Drain and dice.
  4. Bring water to a boil in a medium saucepan; gradually stir in couscous.
  5. Remove from heat; cover and let stand 5 minutes. Fluff with a fork.
  6. Add Brussels sprouts, couscous, carrot, raisins, and pine nuts to dressing; toss well.

Nutrition Facts

Calories271kcal
Protein12.57%
Fat24.19%
Carbs63.24%

Properties

Glycemic Index
57.9
Glycemic Load
21.83
Inflammation Score
-9
Nutrition Score
22.287391387898%

Flavonoids

Eriodictyol
0.62mg
Hesperetin
3.25mg
Naringenin
3.42mg
Luteolin
0.31mg
Kaempferol
1mg
Myricetin
0.01mg
Quercetin
2.01mg

Nutrients percent of daily need

Calories:271.07kcal
13.55%
Fat:7.64g
11.75%
Saturated Fat:0.82g
5.11%
Carbohydrates:44.92g
14.97%
Net Carbohydrates:38.66g
14.06%
Sugar:8.3g
9.22%
Cholesterol:0mg
0%
Sodium:199.99mg
8.7%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.93g
17.85%
Vitamin K:167.76µg
159.78%
Vitamin C:88.91mg
107.77%
Manganese:1.18mg
59.18%
Vitamin A:2145.03IU
42.9%
Fiber:6.27g
25.07%
Folate:73.65µg
18.41%
Phosphorus:174.44mg
17.44%
Potassium:581.37mg
16.61%
Vitamin B1:0.23mg
15.17%
Vitamin B6:0.3mg
14.95%
Magnesium:59.75mg
14.94%
Copper:0.29mg
14.33%
Iron:2.44mg
13.55%
Vitamin E:2.03mg
13.51%
Vitamin B3:2.47mg
12.33%
Vitamin B2:0.15mg
8.9%
Vitamin B5:0.82mg
8.16%
Zinc:1.15mg
7.69%
Calcium:62.85mg
6.28%
Selenium:1.97µg
2.81%
Source:My Recipes