1 lb. 93% to 98% fat free ground beef or turkey
1 large white or yellow onion, chopped
1 medium red pepper, chopped
2 large cloves garlic, finely chopped
2 tablespoons fresh ginger root, finely chopped
2 1/2 tablespoons curry powder
1/8 teaspoon cardamom
1/8 to 1/4 teaspoon chili powder – optional
1 28-oz. can chopped tomatoes drained or 3 cups fresh tomatoes, chopped
1 6-oz. can tomato paste, (use half the can plus 1 to 2 tablespoons)
1 tablespoon chicken base or bouillon divided into 3 teaspoons
1 1/2 tablespoons sugar
1/8 teaspoon black pepper
1 small can roasted chilies, chopped or 3 Anaheim chilies, roasted, peeled, seeded, deveined and chopped
5 to 6 dried apricot halves, finely chopped
1/4 cup currants
2 tablespoons brandy
1 10-oz. box couscous
2 1/2 cups water
1. Preheat oven to 375º F. Lightly spray a large stick-resistant or non-stick Dutch oven or skillet with cooking spray and preheat on medium. Sauté onion, garlic, ginger and red pepper until onion becomes translucent, about 7 minutes. If vegetables start to dry out, add a little water.
2. Add ground turkey, curry powder, cardamom and chili powder. Cook 5 minutes stirring frequently to crumble meat. Add tomatoes, tomato paste, 1 teaspoon chicken bouillon, pepper, sugar, green chilies, apricots and currants. Reduce heat to medium-low and simmer stirring frequently for 15 minutes.
3. Add brandy and continue to cook for an additional 5 to 7 minutes. Remove from heat and set aside.
1. In a medium saucepan bring water and 2 teaspoons chicken bouillon to boil. Stir couscous into boiling water; cover pan and remove from heat. After 5 minutes, remove cover from pan and fluff couscous gently with a fork; cover pan again and set aside.
1 recipe Nonfat Yogurt Cheese (page 38)
1 egg plus 2 egg whites
1 tablespoon cornstarch
2 tablespoons brandy
2 1/2 teaspoons chicken base or bouillon mixed with 3 tablespoons hot water
1/4 teaspoon fresh grated nutmeg
1. Making sure that bouillon is completely dissolved in water, whisk all ingredients together well in medium size bowl.
2. Lightly spray a 4-quart Dutch oven or 13- by 9-inch baking dish with cooking spray. Arrange couscous in the bottom of dish in an even layer and top with meat sauce. Pour custard topping evenly over meat and bake for 30 to 40 minutes or until knife inserted into middle of custard comes out clean.
Yield: 8 servings at approximately 490 calories; 3 grams total fat; 0.3 gram saturated fat; 52 milligrams cholesterol; 97 grams carbohydrate; 11.5 grams dietary fiber; 28.5 grams protein; 753 milligrams sodium.