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Curry Couscous, Sautéed Chickpeas with Cinnamon, Lemon Broccoli, Pear and Apple Sauté
Prep Cook Cals Fat Fat% Chol Pro Carb Fiber Sugar Sod.
25 min 10 min 741 18.4g 22% 18mg 25.2g 124.9g 21.0g 43.2g 190mg
 view detailed nutritional information
Dietary Exchanges: Milk: 0.0, Vegetable: 1.3, Fruit: 1.7, Bread: 4.2, Lean meat: 0.2, Fat: 3.5, Sugar: 1.2, Very lean meat protein: 0.0
Curry Couscous
Prep: 5 min, Cook: 10 min.
  • 1 tsp. olive oil
  • 1/2 cup scallions, chopped
  • 1/4 cup chopped almonds
  • 1/2 tsp. curry powder
  • 1 clove garlic, crushed
  • 2-1/2 cups water
  • 2 tsp. unsalted butter
  • 1 Tbs. parsley, chopped
  • 1-1/2 cups couscous

Heat oil in a heavy nonstick skillet over medium heat. Sauté scallions 2-3 minutes until softened. Stir in next 3 ingredients and sauté 2 minutes. Stir in next 3 ingredients. Heat to boiling. Stir in couscous and remove from heat. Cover and let stand 5 minutes or until liquid is absorbed. Fluff with a fork.

Per serving: calories 325, fat 7.8g, 22% calories from fat, cholesterol 5mg, protein 10.3g, carbohydrates 53.3g, fiber 4.6g, sugar 2.2g, sodium 15mg, diet points 6.7.

Sautéed Chickpeas with Cinnamon
Prep: 5 min, Cook: 10 min.
  • 1 Tbs. olive oil
  • 1 cinnamon stick, broken in half
  • 1 lb. canned chickpeas, rinsed, drained and patted dry
  • 2 tsp. fresh lemon juice, or to taste
  • 1/4 cup fresh cilantro, chopped

Heat oil in a heavy nonstick skillet over medium high heat. Sauté cinnamon sticks 1-2 minutes until fragrant. Stir in chickpeas and sauté about 8 minutes, stirring frequently, until browned and crisp. Transfer chickpeas to a bowl. Add remaining ingredients and salt and pepper to taste. Toss.

Per serving: calories 135, fat 5.6g, 36% calories from fat, cholesterol 0mg, protein 4.4g, carbohydrates 17.7g, fiber 6.1g, sugar 0.1g, sodium 62mg, diet points 2.4.

Lemon Broccoli
Prep: 5 min, Cook: 5 min.
  • 1 lb. broccoli florets
  • 1 Tbs. unsalted butter
  • 2 Tbs. lemon juice

Place broccoli in a steamer basket over boiling water. Cover saucepan and steam 5-7 minutes or until broccoli is bright green and tender. Remove from steamer basket. Add remaining ingredients and pepper to taste.

Per serving: calories 59, fat 3.3g, 43% calories from fat, cholesterol 8mg, protein 3.4g, carbohydrates 6.4g, fiber 3.3g, sugar 2.3g, sodium 30mg, diet points 1.3.

Pear and Apple Sauté with Ice Cream
Prep: 10 min, Cook: 10 min.
  • 1 tsp. unsalted butter
  • 2 Jonathan apples, cored and cut into 1/4 inch slices
  • 4 Bosc pears, cored and cut into 3/4 inch slices
  • 1/2 tsp. ground allspice
  • 1/2 tsp. lemon zest
  • 2 cups vanilla fat-free ice cream

Melt butter in a heavy nonstick skillet over medium high heat. Sauté apples 2 minutes, stirring frequently. Add pears and sauté another 2 minutes. Sprinkle with remaining ingredients, except ice cream. Sauté another 2-3 minutes or until apples and pears are tender. Serve over ice cream.

Per serving: calories 221, fat 1.8g, 7% calories from fat, cholesterol 5mg, protein 7.1g, carbohydrates 47.5g, fiber 6.9g, sugar 40.0g, sodium 84mg, diet points 3.7.