Cauliflower & Couscous Pilaf

3.8 (20)
Cauliflower & Couscous Pilaf

Pilaf is usually made with rice plus nuts, fruit, vegetables or even meat. In this version we use couscous instead of rice, so it's nearly instant, and add a sweet accent of orange and currants.

Yield: 6 servings, generous 3/4 cup each
Active Time: 25
Total Time: 25

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 4 cups finely chopped cauliflower florets, (about 1 medium head)
  • 1/2 teaspoon salt
  • 3/4 cup reduced-sodium chicken broth
  • 1 teaspoon freshly grated orange zest
  • 1/4 cup orange juice
  • 1/4 cup currants
  • 2/3 cup whole-wheat couscous
  • 1/2 cup sliced scallion greens

Preparation

Heat oil in a large saucepan over medium heat. Add cauliflower and salt; cook, stirring, until softened, about 3 minutes. Add broth, orange zest, juice and currants; bring to a boil over high heat. Stir in couscous and scallions. Remove from heat and let stand, covered, until the liquid is absorbed, about 5 minutes. Fluff with a fork.

Nutrition

Nutrition Per Serving

calories 163
fat 3 g (0 g sat, 2 g mono)
cholesterol 1 mg
carbohydrates 31 g
protein 6 g
fiber 6 g
sodium 239 mg
potassium 356 mg

Nutrition Bonus Vitamin C (78% daily value), Folate (15% dv).

Carbohydrate Serving 1 1/2

Exchanges 1 1/2 starch, 1 vegetable, 1 fat

From EatingWell January/February 2008