Couscous and Feta Mix Recipe

Looking for an easy CousCous and Feta mix recipe? Learn how to make CousCous and Feta mix using healthy ingredients.


Submitted by christyjoy

Makes 4 servings



This nutrient-stuffed dish won't leave you hungry. What do you get when you give bell peppers center stage on your plate? A veggie-heavy meal that even a meat fiend will find too tempting to resist. Here we stuff antioxidant-rich bell peppers with couscous (a tiny, round pasta) and hardworking nutrient powerhouses like zucchini and yellow squash. The result? A meal low in fat, high in fiber, and loaded with vitamins A and C.

Recipe Ingredients for CousCous and Feta mix

1 1/4 cups chicken broth, fat free
2/3 cup couscous
1 bell pepper
1 zucchini, medium
1 yellow squash, large
1/2 tsp dried oregano
3 oz stewed tomatoes
15 oz chickpeas
3/4 cups feta cheese, crumbled

Recipe Directions for CousCous and Feta mix

Preheat oven to 350F F. Coat a small baking dish with cooking spray. Bring the broth to a boil in a saucepan, add the couscous, cover the pan and remove it from the heat. Meanwhile, bring a large pot of water to a boil. Cut the stems and top half inch off the bell peppers and scoop out the seeds and membranes. Boil trimmed peppers for 5 minutes, then drain them upside down. Heat oil in a nonstick skillet. Add onion, zucchini, yellow squash, fennel seeds, oregano, and salt. Cook, stirring frequently, for 5 minutes or until vegetables are softened. Remove from heat and stir in the tomatoes and chickpeas. Using a fork, scrape the couscous into the skillet and toss with the vegetables. Stir in the crumbled feta. Place peppers upright in the baking dish and fill them with couscous. Bake 15 minutes. Serve immediately.
Categories

Main Dish

Nutrition Facts
Serving Size 387.5g
Amount Per Serving
Calories
609
Calories from Fat
120
% Daily Value*
Total Fat
13.3g
20%
Saturated Fat
5.0g
25%
Trans Fat
0.0g
Cholesterol
25mg
8%
Sodium
592mg
25%
Potassium
1433mg
41%
Total Carbohydrates
94.2g
31%
Dietary Fiber
21.9g
88%
Sugars
16.0g
Protein
31.3g
Vitamin A 30% Vitamin C 134%
Calcium 28% Iron 43%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • Low in cholesterol
  • High in dietary fiber
  • High in manganese
  • Very high in vitamin C
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