Couscous-and-Spinach Stuffing

Dairy Free
Health score
14%
Couscous-and-Spinach Stuffing
59 min.
10
229kcal

Suggestions

Ingredients

  • slices bacon 
  • 0.3 teaspoon pepper black
  • 3.5 cups less-sodium chicken broth fat-free
  • tablespoon garlic minced
  • 12.6 ounce israeli couscous 
  • tablespoon juice of lemon fresh
  • tablespoons olive oil divided
  • medium onion chopped
  • medium bell pepper red chopped
  • 0.5 teaspoon salt 
  • 10 ounce pkt spinach fresh
  • 0.5 cup sun-dried tomatoes packed thinly sliced

Equipment

  • frying pan
  • paper towels
  • oven
  • baking pan
  • aluminum foil
  • dutch oven

Directions

  1. Preheat oven to 35
  2. Heat 1 tablespoon oil in a large Dutch oven over medium-high heat.
  3. Add onion and bell pepper; cook 6 minutes.
  4. Add couscous, and cook 5 more minutes.
  5. Add broth, tomato, salt, and pepper. Bring to a boil; reduce heat, and cook, covered, over medium-low heat 12-15 minutes or until liquid is absorbed.
  6. Remove from heat.
  7. Cook the bacon in a nonstick skillet over medium heat until crisp.
  8. Transfer to paper towels to drain. Crumble and reserve. Wipe skillet.
  9. Heat remaining oil in skillet.
  10. Add garlic; cook 30 seconds.
  11. Add spinach; cook 1 minute.
  12. Add spinach, bacon, and lemon juice to couscous mixture; toss to combine.
  13. Transfer stuffing to 11- x 7-inch baking dish lightly coated with cooking spray, and cover with foil.
  14. Bake 15 minutes or until heated through.

Nutrition Facts

Calories229kcal
Protein13.81%
Fat27.18%
Carbs59.01%

Properties

Glycemic Index
24.8
Glycemic Load
18.12
Inflammation Score
-9
Nutrition Score
17.524347698559%

Flavonoids

Eriodictyol
0.07mg
Hesperetin
0.22mg
Naringenin
0.02mg
Luteolin
0.29mg
Isorhamnetin
0.55mg
Kaempferol
1.88mg
Myricetin
0.12mg
Quercetin
3.41mg

Nutrients percent of daily need

Calories:228.79kcal
11.44%
Fat:6.99g
10.75%
Saturated Fat:1.65g
10.33%
Carbohydrates:34.13g
11.38%
Net Carbohydrates:30.57g
11.12%
Sugar:3.32g
3.69%
Cholesterol:5.81mg
1.94%
Sodium:532.47mg
23.15%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:7.98g
15.97%
Vitamin K:141.7µg
134.95%
Vitamin A:3082.91IU
61.66%
Manganese:0.69mg
34.6%
Vitamin C:27mg
32.73%
Folate:74.57µg
18.64%
Vitamin B3:2.88mg
14.42%
Fiber:3.56g
14.23%
Potassium:494.03mg
14.12%
Magnesium:53.54mg
13.39%
Phosphorus:123.31mg
12.33%
Copper:0.23mg
11.58%
Iron:1.91mg
10.62%
Vitamin B6:0.21mg
10.3%
Vitamin B1:0.15mg
10.18%
Vitamin B2:0.15mg
8.61%
Vitamin E:1.21mg
8.07%
Vitamin B5:0.78mg
7.8%
Selenium:4.29µg
6.12%
Calcium:51.53mg
5.15%
Zinc:0.74mg
4.9%
Vitamin B12:0.2µg
3.38%
Source:My Recipes