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Healthified Veggie Couscous Blend

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100% less sat fat • 100% less cholesterol than the original recipe. Grilled fish or seafood pairs deliciously with this Mediterranean-inspired, flavor-packed mixture.

  • Prep Time 10 min
  • Total Time 25 min
  • Servings 6

Ingredients

1 1/4
cups reduced-sodium chicken broth
1
cup whole wheat couscous
3/4
cup chopped zucchini
1/3
cup chopped red onion
2
teaspoons olive oil
1/4
cup chopped bottled roasted red sweet peppers
1
tablespoon snipped fresh oregano
2
teaspoons finely shredded lemon peel
1/4
teaspoon salt
1/4
teaspoon black pepper

Directions

  • 1 In a small saucepan, bring broth to boiling. Remove from heat; stir in couscous. Cover and let stand for 5 minutes.
  • 2 Meanwhile, in a medium skillet, cook zucchini and red onion in hot oil over medium heat for 3 to 5 minutes or until tender. Add zucchini mixture to couscous along with roasted red peppers, oregano, lemon peel, salt, and black pepper.

Nutrition Info

The Quick Take: Healthified

  • Calories Reduced By 30
  • Fat Reduced By 2g
  • Dietary Fiber Added 3g
See What Makes It Healthified »

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 2/3 cup
Calories
130
(
Calories from Fat
20),
% Daily Value
Total Fat
2 1/2g
2 1/2%
(Saturated Fat
0g,
0%
Trans Fat
0g
0%
),
Cholesterol
0mg
0%;
Sodium
240mg
240%;
Total Carbohydrate
23g
23%
(Dietary Fiber
2g
2%
  Sugars
0g
0%
),
Protein
5g
5%
;
% Daily Value*:
Vitamin A
0%;
Vitamin C
4%;
Calcium
0%;
Iron
2%;
Exchanges:
1 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choices:
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

The Original vs. Healthified

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Live Better America lets you enjoy your favorite dishes without worry or guilt. Our nutritionists switch ingredients, reduce amounts and use other kitchen tricks to turn the original recipes into Healthified recipes that are good and good for you.

Before After
1 1/2 cups chicken broth 1 1/4 cups Progresso® reduced-sodium chicken broth
1 1/4 cups couscous 1 cup whole wheat couscous
1/2 cup chopped zucchini 3/4 cup chopped zucchini
1/4 cup chopped red onion 1/3 cup chopped red onion
2 tablespoons butter 2 teaspoons olive oil
1/2 teaspoon salt 1/4 teaspoon salt
Nutritional Highlights
Calories
 
 
190 (before)
160 (after)
Cholesterol
 
 
10 mg (before)
0 mg (after)
Dietary Fiber
 
 
2 g (before)
5 g (after)
Saturated Fat
 
 
2 1/2 g (before)
0 g (after)
Sodium
 
 
470 mg (before)
220 mg (after)
Total Fat
 
 
4 g (before)
2 g (after)

Ratings & Reviews

We calculated the nutrition of this recipe at the time it was created on 12/09/2013. NOTE: We do not include optional ingredients in our calculations. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 2/3 cup
Calories
130
(
Calories from Fat
20),
% Daily Value
Total Fat
2 1/2g
2 1/2%
(Saturated Fat
0g,
0%
Trans Fat
0g
0%
),
Cholesterol
0mg
0%;
Sodium
240mg
240%;
Total Carbohydrate
23g
23%
(Dietary Fiber
2g
2%
  Sugars
0g
0%
),
Protein
5g
5%
;
% Daily Value*:
Vitamin A
0%;
Vitamin C
4%;
Calcium
0%;
Iron
2%;
Exchanges:
1 1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choices:
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.

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