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Mediterranean Meatballs and Couscous
Prep and Cook Time: 25 minutes
Yield: Makes 6 servings
Couscous, a granular semolina pasta, is a staple in the cuisines of several Northern African countries.
Ingredients:
2-1/2
cups water
1
can (14-1/2 ounces) fat-free reduced-sodium chicken broth
1-1/2
cups uncooked couscous
3/4
cup golden raisins
1/4
cup chopped fresh parsley
3
tablespoons lemon juice, divided
3
teaspoons grated lemon peel, divided
2
teaspoons ground cinnamon, divided
1
teaspoon turmeric
1/2
teaspoon ground cumin
1
pound ground beef
1/2
cup crushed saltine crackers
1/4
cup evaporated skimmed milk
1/2
teaspoon dried oregano
Lemon wedges and fresh oregano (optional)
Preparation:
1.
Pour water and chicken broth into 2-quart saucepan. Bring to a boil over high heat. Remove from heat. Add couscous, raisins, parsley, 2 tablespoons lemon juice, 2 teaspoons lemon peel, 1-1/2 teaspoons cinnamon, turmeric and cumin. Cover; let stand 5 minutes.
2.
Combine beef, crackers, milk, remaining 1 tablespoon lemon juice, 1 teaspoon lemon peel, 1/2 teaspoon cinnamon and dried oregano in large bowl. Mix until well blended. Shape into 24 balls. Place in large microwavable baking dish. Cover loosely with waxed paper. Microwave on HIGH 4 minutes or until meatballs are cooked through.
3.
Stir couscous mixture; spoon onto serving platter. Arrange meatballs on couscous. Garnish with lemon wedges and fresh oregano.
Nutritional Information:
| Serving Size: | |
| Sodium | 180 mg |
| Protein | 23 g |
| Fiber | 8 g |
| Carbohydrate | 61 g |
| Cholesterol | 50 mg |
| Saturated Fat | 4 g |
| Total Fat | 11 g |
| Calories from Fat | 22 % |
| Calories | 434 |
Dietary Exchange:
| Fat | 1 |
| Meat | 2 |
| Fruit | 1 |
| Starch | 3 |
This recipe appears in:
European
