Seven-Vegetable Couscous


1 tablespoon olive oil
1 medium onion, finely chopped
2 garlic cloves, minced
1 medium yellow crookneck squash, diced
1 medium zucchini, diced
1 small butternut squash, peeled and cut into ½ -inch cubes (see note)
¼ teaspoon ground cumin
¼ teaspoon ground cinnamon
½ teaspoon salt or to taste
¼ teaspoon pepper
¼ to ½ teaspoon crushed red pepper flakes (see note)
1-¼ cups chicken or vegetable broth
1 cup frozen peas, thawed
1 cup halved cherry or grape tomatoes
1 cup couscous
¼ cup finely chopped cilantro
Hot sauce (see note)


HEAT oil in large nonstick skillet over medium heat. ADD onion and garlic. COOK, stirring frequently, for 5 minutes or until onion is tender. ADD yellow crookneck squash, zucchini, butternut squash, cumin, cinnamon, ½ teaspoon salt, pepper and ¼ teaspoon red pepper flakes. COOK for 1 minute, stirring frequently, until aromatic. ADD chicken broth and bring to a boil. REDUCE heat to low. COVER and SIMMER for 5 minutes or until squash is almost tender. STIR in peas, tomatoes and couscous. Cover and SIMMER for 5 minutes, or until vegetables are heated
through and couscous swells and is tender. SET ASIDE, covered, for 10 minutes. Remove skillet lid. FLUFF couscous with a fork. SPRINKLE on cilantro. TASTE and adjust salt if desired. Serve with hot sauce.

Makes 6 entrées or 8 side-dish servings.

Note: If desired, use 2 cups peeled and cubed butternut squash (available in supermarket produce sections) in place of the whole squash. It may be necessary to cut the cubes into smaller pieces. You may skip the hot sauce and increase the red pepper flakes to ½ teaspoon.

Nutritional information:

Per serving (using refined-wheat couscous, not whole-wheat):
190 calories | 3 grams total fat | 6.5 grams protein | 35.5 grams carbohydrates | 300 milligrams sodium | 4.5 grams dietary fiber