Tony's Breakfast Couscous

Vegetarian
Health score
20%
Tony's Breakfast Couscous
45 min.
3
343kcal

Suggestions


Looking for a quick, delicious, and energizing breakfast to kickstart your day? Tony's Breakfast Couscous is a perfect choice for those who want a wholesome and nutritious start to their morning! This vegetarian dish is packed with flavor and is ideal for anyone looking for a satisfying meal without the heavy feeling.

Made with simple yet hearty ingredients like couscous, dried cranberries, raisins, toasted walnuts, and a touch of ground cinnamon, this breakfast is a delightful blend of textures and flavors. The combination of natural sweetness from the dried fruits and the richness of toasted walnuts brings a comforting balance to each bite. Plus, the nonfat dry milk adds a creamy consistency without being too indulgent.

Not only is Tony’s Breakfast Couscous incredibly tasty, but it also packs a punch with a calorie breakdown that balances proteins, healthy fats, and carbohydrates. In just 45 minutes, you can prepare this energy-packed meal for up to three servings, making it an excellent choice for a family breakfast or brunch. Whether you’re starting your day or enjoying a mid-morning treat, this dish offers a delightful and nourishing alternative to the usual breakfast fare. So why not give it a try? You’ll love the warm, cozy vibes it brings to your table!

Ingredients

  • tablespoons brown sugar 
  • 0.5 cup couscous uncooked
  • 0.3 cup cranberries dried
  • 0.5 teaspoon ground cinnamon 
  • 0.5 cup skim milk powder dry
  • 0.3 cup raisins 
  • 0.1 teaspoon salt 
  • 0.3 cup walnut pieces toasted chopped
  • 1.3 cups water 

Equipment

  • sauce pan

Directions

  1. Bring water to a boil in a small saucepan; stir in milk and remaining ingredients.
  2. Remove from heat. Cover; let stand 10 minutes. (
  3. Mixture will thicken as it cools.)

Nutrition Facts

Calories343kcal
Protein14.44%
Fat17.53%
Carbs68.03%

Properties

Glycemic Index
49.6
Glycemic Load
18.81
Inflammation Score
-5
Nutrition Score
12.462608772775%

Flavonoids

Cyanidin
0.32mg
Delphinidin
0.01mg
Myricetin
0.24mg
Quercetin
0.45mg

Nutrients percent of daily need

Calories:342.68kcal
17.13%
Fat:6.88g
10.58%
Saturated Fat:0.76g
4.77%
Carbohydrates:60.02g
20.01%
Net Carbohydrates:56.39g
20.51%
Sugar:25.75g
28.62%
Cholesterol:4mg
1.33%
Sodium:218.06mg
9.48%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:12.75g
25.49%
Manganese:0.68mg
34.22%
Phosphorus:286.76mg
28.68%
Calcium:285.76mg
28.58%
Vitamin B2:0.37mg
21.89%
Potassium:565.59mg
16.16%
Copper:0.3mg
14.9%
Vitamin D:2.2µg
14.67%
Fiber:3.63g
14.52%
Magnesium:56.03mg
14.01%
Vitamin B12:0.81µg
13.43%
Vitamin B1:0.18mg
11.88%
Vitamin B5:1.17mg
11.67%
Zinc:1.41mg
9.38%
Vitamin B6:0.19mg
9.33%
Selenium:6.18µg
8.82%
Vitamin A:438.73IU
8.77%
Vitamin B3:1.51mg
7.54%
Folate:25.78µg
6.45%
Iron:1.1mg
6.09%
Vitamin C:2.17mg
2.63%
Vitamin E:0.29mg
1.92%
Vitamin K:1.15µg
1.1%
Source:My Recipes