Tomato-Feta Couscous Pilaf

Health score
11%
Tomato-Feta Couscous Pilaf
20 min.
4
253kcal

Suggestions

Ingredients

  • 0.3 cup feat cheese crumbled
  • cup couscous uncooked
  • tablespoon basil fresh chopped
  • tablespoon flat-leaf parsley fresh chopped
  • teaspoon thyme leaves fresh chopped
  • 0.8 cup grape tomatoes quartered
  • tablespoon juice of lemon 
  • cup lower-sodium chicken broth fat-free
  • tablespoon olive oil 
  • 0.1 teaspoon salt 
  • 0.3 cup shallots finely chopped

Equipment

  • frying pan
  • sauce pan

Directions

  1. Heat a small saucepan over medium-high heat.
  2. Add oil to pan, swirling to coat.
  3. Add shallots; saut 2 minutes or until tender. Stir in couscous; saut 1 minute.
  4. Add broth and salt; bring to a boil. Cover, remove from heat, and let stand 5 minutes. Fluff with a fork. Stir in tomatoes, feta, and remaining ingredients.

Nutrition Facts

Calories253kcal
Protein14.93%
Fat25.24%
Carbs59.83%

Properties

Glycemic Index
76.75
Glycemic Load
21.35
Inflammation Score
-7
Nutrition Score
7.9556522162064%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.24mg
Apigenin
2.17mg
Luteolin
0.24mg
Kaempferol
0.04mg
Myricetin
0.19mg
Quercetin
0.18mg

Nutrients percent of daily need

Calories:253.21kcal
12.66%
Fat:7.08g
10.89%
Saturated Fat:2.36g
14.73%
Carbohydrates:37.75g
12.58%
Net Carbohydrates:34.65g
12.6%
Sugar:2.03g
2.26%
Cholesterol:9.42mg
3.14%
Sodium:252.48mg
10.98%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.42g
18.83%
Vitamin K:23.13µg
22.03%
Manganese:0.43mg
21.49%
Phosphorus:133.92mg
13.39%
Fiber:3.09g
12.37%
Vitamin C:8.68mg
10.52%
Potassium:328.62mg
9.39%
Vitamin A:462.26IU
9.25%
Calcium:89.82mg
8.98%
Vitamin B3:1.74mg
8.7%
Magnesium:29.6mg
7.4%
Copper:0.15mg
7.31%
Vitamin B6:0.13mg
6.63%
Vitamin B5:0.66mg
6.56%
Vitamin B1:0.09mg
6.31%
Folate:22.68µg
5.67%
Zinc:0.84mg
5.58%
Vitamin B2:0.09mg
5.17%
Iron:0.92mg
5.13%
Vitamin E:0.75mg
4.99%
Selenium:2.85µg
4.07%
Vitamin B12:0.1µg
1.66%
Source:My Recipes