olive oil cooking spray or plain
2 oz. Sun-dried tomatoes (3/4 of 3 oz. package)
1 1/2 cups sliced and chopped Portabella Mushrooms
1/8 cup white wine – optional
1/8 teaspoon salt
1 cup boiling water to soften sun-dried tomatoes
1-10 package (1 2/3 cup dry) Couscous original plain
2 cups water
1 clove garlic, pressed or minced
1/2 cup onion red or yellow, chopped
2 teaspoons chicken base or bouillon
1 teaspoon extra virgin olive oil
1. Soak tomatoes in boiling water for 10 minutes. Remove tomatoes from water, Slice tomatoes into thin strips, cover and set aside.
2. Spray a sauté pan lightly with cooking spray and heat on medium for 2 – 3 minutes. Add wine, mushrooms and salt to pan and sauté until mushrooms are tender. Remove mushrooms from pan, drain and set aside. Do not add mushroom juices to couscous, it will discolor the pasta.
3. In a medium stockpot bring 2 cups of water to a gentle boil. Add garlic, chopped onion, chicken base, tomatoes and olive oil into water. Stir in couscous, cover, remove from heat and let stand 5 minutes.
4. Fluff couscous lightly with a fork gently tossing in cooked mushrooms. Serve or cover and keep warm until ready to serve and fluff again gently before serving.
Yield 6 – 1 cup servings each at approximately 214 calories; 1.4 grams total fat; 0.2 gram saturated fat; 0 cholesterol; 43 grams carbohydrate; 3.9 grams dietary fiber; 7.8 grams protein; 215 milligrams sodium.
High fat version of this dish has 250 calories and 5.5 grams fat per 1 cup serving.
Spicy Italian Shishkabobs with Grilled Summer Vegetables
nonstick cooking spray
1 1/2 lb. extra lean top sirloin, trimmed of visible fat
1 large red onion cut into 1-inch chunks – optional
1 to 2 peppers, red or green or yellow cut into 1-inch chunks – optional
1 small zucchini, sliced into 1- inch
2 medium Portabella mushrooms sliced thickly and then cut into thirds
8 10- to 12-inch metal or bamboo skewers
Juice of 1 fresh lemon
1/3 cup red or white wine
1/3 cup Fat Free Italian Salad Dressing plus dressing to brush vegetables after grilled
2 tablespoons Worchester sauce
2 cloves garlic, minced or pressed
1/4 teaspoon dried crushed oregano
1/4 teaspoon salt
1/4 teaspoon or more freshly ground black pepper
1. Cut meat into 1-inch cubes and set aside.
2. Mix all marinade ingredients together in a large nonmetallic bowl or container. Add meat to marinade and allow to marinate 30 minutes to 1 hour.
3. Cut all vegetable into bite size pieces and set aside
4. Thread 8 to 10 pieces of meat on skewers and set aside. Thread vegetables alternating with onions, mushrooms, zucchini and peppers and set aside on a separate plate.
5. Place meat skewers on grill for 3 to 6 minutes on each side, (3 minutes for rare to medium rare, 6 minutes for medium to well. Grill vegetables until tender, 2 – 4 minutes per side, turning often until tender. Remove from grill and brush vegetables lightly with Italian dressing. Meat should be nicely browned on the outside, but still pink and juicy inside and vegetables should be tender crisp before serving.