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Pollo alla Firènze
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Couscous with Chickpeas and Vegetables
Yield: Makes 6 servings
Ingredients:
1
cup dried chickpeas (garbanzo beans)
2
cans (14-1/2 ounces each) fat-free reduced-sodium chicken broth
1
large onion, quartered and sliced
2
large cloves garlic, minced
1
teaspoon ground cinnamon
1
teaspoon red pepper flakes
1/2
teaspoon paprika
1/2
teaspoon saffron or turmeric (optional)
1/2
teaspoon salt
1/2
pound eggplant, cut into 3/4-inch cubes
1
large sweet potato, peeled and cut into 3/4-inch cubes
3/4
pound zucchini, cut into 3/4-inch cubes
1
can (14-1/2 ounces) chopped tomatoes
2
tablespoons finely chopped fresh parsley
2
tablespoons finely chopped fresh cilantro
4
cups hot cooked couscous (cooked without added salt or fat)
Preparation:
1.
Sort and rinse chickpeas. Cover with water and let soak overnight; drain. Place in Dutch oven with chicken broth; bring to a boil over high heat.
2.
Add onion, garlic, cinnamon, red pepper flakes, paprika and saffron, if desired; reduce heat to low. Cover and simmer 1 hour or until chickpeas are tender. Stir in salt.
3.
Add eggplant and sweet potato; cook 10 minutes. Add zucchini and tomatoes; cook 10 minutes or just until all vegetables are tender. Stir in parsley and cilantro; spoon mixture over hot couscous. Garnish with sweet potato slices and chives, if desired.
Nutritional Information:
| Serving Size: 1/6 of chick-pea mixture with about 2/3 cup cooked couscous (without garnish) | |
| Sodium | 330 mg |
| Protein | 14 g |
| Fiber | 9 g |
| Carbohydrate | 63 g |
| Saturated Fat | <1 g |
| Total Fat | 2 g |
| Calories from Fat | 7 % |
| Calories | 324 |
Dietary Exchange:
| Vegetable | 1 |
| Starch | 4 |
| Fat | 1/2 |
This recipe appears in:
Middle Eastern
