Roasted Corn Couscous
August 9, 2009
Quick tip: Always cook your corn the day you buy it because it starts losing it's sweetness as soon as it is picked.
5 servings (serving size: about 1 cup)
- 3 garlic cloves, peeled
- 2 cups fresh corn kernels (about 4 ears)
- Cooking spray
- ½ teaspoon salt, divided
- 1¼ cups fat-free, less-sodium chicken broth
- ½ cup water
- ¼ teaspoon black pepper
- 1¼ cups uncooked couscous
- ¼ cup chopped green onions
- 2 tablespoons diced pimento
- Preheat oven to 425°.
- Wrap garlic in foil. Place garlic and corn on a jelly-roll pan coated with cooking spray. Sprinkle 1/4 teaspoon salt over corn. Bake at 425° for 15 minutes, stirring every 5 minutes.
- Unwrap garlic, and mince. Combine garlic, corn, broth, water, 1/4 teaspoon salt, and pepper in a medium saucepan. Bring to a boil; gradually stir in couscous.
- Remove from heat; cover and let stand 5 minutes. Fluff with a fork; stir in onions and pimento.
193 (7% from fat)
Fat: 1.5 g (sat 0.3 g, mono 0.2 g, poly 0.4 g)
Protein: 7.7 g
Carbohydrate: 40.1 g
Fiber: 3.5 g
Cholesterol: 1 mg
Iron: 1.3 mg
Sodium: 277 mg
Calcium: 13 mg
Funded in part by USDA SNAP.
Running out of money for food? Contact your local food stamp office or go online to http://dss.mo.gov/fsd/fstamp/. For more information, call MU Extension's Show-Me Nutrition line at 1-888-515-0016.
Last update: Tuesday, September 01, 2009