Fried Couscous Salad

Health score
18%
Fried Couscous Salad
58 min.
4
505kcal

Suggestions

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 10 ounce couscous () (recommended: Near East)
  • 0.3 cup basil leaves fresh chopped
  • cloves garlic crushed peeled
  • 0.5 teaspoon kosher salt 
  •  lemon zest 
  • cups chicken broth low-sodium
  • 0.3 cup olive oil extra-virgin
  • 0.3 cup parmesan grated
  • ounces pecorino cut into 1/2-inch pieces
  • 0.3 cup sun-dried tomatoes chopped
  • small or peeled seeded cut into 1/2-inch pieces

Equipment

  • bowl
  • frying pan
  • sauce pan
  • whisk

Directions

  1. For the couscous: In a medium saucepan, bring the chicken broth and salt to a boil over medium-high heat.
  2. Remove the pan from the heat and stir in the couscous. Cover until the liquid had been absorbed and the couscous is tender, 5 to 6 minutes. Using a fork, fluff the couscous and break up any lumps.
  3. In a large, nonstick skillet heat 1/4 cup oil over medium heat.
  4. Add the garlic and cook until golden, 1 to 2 minutes.
  5. Remove the garlic and discard. Increase the heat to high and add the couscous. Cook, stirring constantly, for 6 minutes. Continue to cook the couscous, stirring every 5 minutes, until toasted, about 25 minutes.
  6. Transfer the couscous to a large serving bowl and cool for 5 minutes.
  7. Add the ricotta salata, cucumber, sun-dried tomatoes, Parmesan, and basil.
  8. For the dressing: In a small bowl, whisk together the oil, lemon juice, lemon zest, salt, and pepper until smooth.
  9. Pour the dressing over the salad and toss until the couscous is coated.

Nutrition Facts

Calories505kcal
Protein14.36%
Fat35.9%
Carbs49.74%

Properties

Glycemic Index
74
Glycemic Load
34.8
Inflammation Score
-5
Nutrition Score
13.80304352356%

Flavonoids

Apigenin
0.01mg
Luteolin
0.02mg
Myricetin
0.02mg
Quercetin
0.03mg

Nutrients percent of daily need

Calories:505.31kcal
25.27%
Fat:20.25g
31.16%
Saturated Fat:5.57g
34.84%
Carbohydrates:63.14g
21.05%
Net Carbohydrates:58.07g
21.12%
Sugar:3.56g
3.95%
Cholesterol:18.71mg
6.24%
Sodium:466.05mg
20.26%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:18.23g
36.47%
Manganese:0.77mg
38.53%
Phosphorus:280.52mg
28.05%
Vitamin B3:4.81mg
24.05%
Fiber:5.07g
20.28%
Vitamin K:20.8µg
19.81%
Copper:0.38mg
19.19%
Calcium:177.76mg
17.78%
Potassium:561.28mg
16.04%
Magnesium:58.32mg
14.58%
Vitamin E:2.02mg
13.49%
Vitamin B2:0.22mg
12.68%
Vitamin B5:1.23mg
12.31%
Vitamin B1:0.18mg
11.71%
Iron:2.07mg
11.51%
Vitamin C:8.57mg
10.38%
Zinc:1.45mg
9.67%
Vitamin B6:0.18mg
8.85%
Selenium:6.18µg
8.83%
Folate:29.7µg
7.42%
Vitamin A:344.94IU
6.9%
Vitamin B12:0.29µg
4.82%