Confetti Couscous

Vegetarian
Gluten Free
Dairy Free
Health score
13%
Confetti Couscous
45 min.
8
229kcal

Suggestions

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Ingredients

  • 0.5 teaspoon pepper black freshly ground
  • cups fat-skimmed beef broth fat-free
  • 0.5 cup basil fresh chopped
  •  garlic clove minced
  •  bell pepper diced green
  • teaspoons olive oil 
  • 5.8 ounce olive oil 
  •  onion chopped
  • tablespoons pinenuts toasted
  •  bell pepper diced red
  •  to 3 sized squashes diced yellow

Equipment

  • frying pan

Directions

  1. Heat oil in a large nonstick skillet over medium-high heat; add onion and garlic. Cook 4 minutes, stirring occasionally, until golden.
  2. Add peppers and squash; cook 5 minutes, stirring occasionally, until vegetables are tender.
  3. Cook couscous according to package directions, using chicken broth instead of water and omitting salt and fat. Stir in vegetable mixture, pine nuts, basil, and black pepper.

Nutrition Facts

Calories229kcal
Protein2.58%
Fat89.44%
Carbs7.98%

Properties

Glycemic Index
29.13
Glycemic Load
0.86
Inflammation Score
-6
Nutrition Score
8.1265216806661%

Flavonoids

Apigenin
0.02mg
Luteolin
0.82mg
Isorhamnetin
0.69mg
Kaempferol
0.11mg
Myricetin
0.03mg
Quercetin
3.18mg

Nutrients percent of daily need

Calories:228.78kcal
11.44%
Fat:23.51g
36.17%
Saturated Fat:3.13g
19.59%
Carbohydrates:4.72g
1.57%
Net Carbohydrates:3.47g
1.26%
Sugar:2.3g
2.55%
Cholesterol:0mg
0%
Sodium:235.01mg
10.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:1.53g
3.05%
Vitamin C:36.94mg
44.78%
Vitamin E:3.67mg
24.49%
Vitamin K:23.4µg
22.28%
Manganese:0.38mg
19%
Vitamin A:650.72IU
13.01%
Vitamin B6:0.18mg
8.9%
Potassium:185.95mg
5.31%
Folate:20.55µg
5.14%
Fiber:1.25g
4.99%
Vitamin B2:0.08mg
4.47%
Phosphorus:44.09mg
4.41%
Copper:0.09mg
4.3%
Magnesium:17.2mg
4.3%
Vitamin B3:0.8mg
4.02%
Iron:0.65mg
3.63%
Vitamin B1:0.05mg
3.42%
Zinc:0.35mg
2.36%
Selenium:1.62µg
2.32%
Vitamin B5:0.21mg
2.07%
Vitamin B12:0.11µg
1.89%
Calcium:18.18mg
1.82%
Source:My Recipes