Ham-and-Vegetable Couscous

Health score
10%
Ham-and-Vegetable Couscous
45 min.
5
307kcal

Suggestions

Ingredients

  • 15.3 ounce no-salt-added whole-kernel corn drained canned
  • cup couscous uncooked
  • teaspoons dijon mustard 
  • 0.5 teaspoon basil dried
  • 0.3 cup green onions thinly sliced
  • 0.3 teaspoon coarsely ground pepper 
  • cup honey-baked ham chopped
  • tablespoons juice of lemon 
  • tablespoon olive oil extra-virgin
  • 0.3 cup parmesan cheese grated
  • 0.3 teaspoon salt 
  • 1.8 cups water 
  • tablespoons water 

Equipment

  • bowl
  • sauce pan
  • whisk

Directions

  1. Bring 1 3/4 cups water and basil to a boil in a medium saucepan, and stir in couscous.
  2. Remove from heat; cover and let stand 5 minutes. Fluff with a fork.
  3. Combine couscous, ham, green onions, cheese, and corn in a bowl; set aside.
  4. Combine 3 tablespoons water and remaining ingredients; stir well with whisk.
  5. Pour dressing over couscous mixture, tossing gently to coat.

Nutrition Facts

Calories307kcal
Protein18.13%
Fat29.56%
Carbs52.31%

Properties

Glycemic Index
32.2
Glycemic Load
16.41
Inflammation Score
-4
Nutrition Score
10.005652137425%

Flavonoids

Eriodictyol
0.29mg
Hesperetin
0.87mg
Naringenin
0.08mg
Kaempferol
0.09mg
Quercetin
0.73mg

Nutrients percent of daily need

Calories:307.03kcal
15.35%
Fat:10.27g
15.81%
Saturated Fat:3.1g
19.38%
Carbohydrates:40.9g
13.63%
Net Carbohydrates:37.1g
13.49%
Sugar:4.18g
4.64%
Cholesterol:21.71mg
7.24%
Sodium:744.72mg
32.38%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:14.18g
28.35%
Manganese:0.42mg
20.96%
Phosphorus:195.75mg
19.58%
Vitamin B1:0.27mg
17.81%
Vitamin B3:3.38mg
16.91%
Vitamin K:17.48µg
16.65%
Fiber:3.8g
15.2%
Selenium:9.36µg
13.37%
Folate:45.99µg
11.5%
Vitamin B2:0.19mg
11.29%
Zinc:1.49mg
9.93%
Vitamin B6:0.19mg
9.52%
Magnesium:37.99mg
9.5%
Vitamin B5:0.9mg
9.02%
Potassium:292.44mg
8.36%
Copper:0.17mg
8.27%
Calcium:69.02mg
6.9%
Iron:1.12mg
6.25%
Vitamin C:4.97mg
6.02%
Vitamin E:0.67mg
4.48%
Vitamin B12:0.25µg
4.11%
Vitamin A:151.7IU
3.03%
Vitamin D:0.22µg
1.47%
Source:My Recipes