Well, this week hasn't been easy. I've done ok, but not great (some Nutella, some Fluff, some lemon icing...some deli meats and some shrimp have all entered my system so far).
So far this is our favorite meal of the week, Hubs gave it a 9.9 :) I didn't have any zucchini, but threw in some mixed sliced fresh mushrooms and baby spinach leaves. It was great!
* Exported from MasterCook *
CHICK-PEA AND VEGETABLE STEW WITH COUSCOUS
Recipe By :Deborah Madison
Serving Size : 4 Preparation Time :0:00
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup Chickpeas -- plus the cooking broth (about 2 1/2 cups cooked)
1 large onion -- diced in 1/4-inch squares
2 cloves garlic -- minced
1 1/2 teaspoons paprika
1/4 teaspoon ground cinnamon
1/4 teaspoon cayenne
1/2 teaspoon ground cumin
1/2 teaspoon freshly ground black pepper
1/2 teaspoon ground ginger
1 green bell pepper -- diced slightly larger than the onions
1 cup Zucchini -- cubed, or other summer squash
1 can canned tomatoes -- (about 2 cups) chopped, and their juices
2 tablespoons Golden Raisins -- or regular
1 teaspoon Saffron Threads
2 tablespoons Fresh Parsley -- chopped
2 tablespoons Chopped Cilantro
1 cup Frozen Peas
8 ounces couscous
Fresh Cilantro Sprigs -- for garnish
Fresh Parsley Sprigs -- for garnish
Sort and rinse the chick-peas, then soak overnight in water. Drain and
cook in 5 cups water until tender, about 2 to 3 hours. Drain, reserving
the broth, and set aside.
Warm a cup of the chick-pea broth in a skillet or soup pot and add the
onion, garlic, and the dried spices. Simmer gently until the onions have
begun to soften, about 7 minutes. Don 't let the pan dry out or the spices
will burn. Add more liquid as needed instead.
Once the onions are soft, add the chick-peas, pepper, squash, the juice
from the tomatoes and the chopped tomatoes, the raisins, safflower or
saffron, if using, the parsley, and cilantro. Add enough chick-pea broth
or water to cover, bring to a boil, then simmer until the vegetables are
done and the liquid has reduced, making a nice sauce. Add the green peas
during the last 5 minutes.
Make the couscous and serve with the vegetables and their sauce. Garnish
with cilantro or parsley.
Couscous: If using packaged couscous, follow the directions on the box.
Otherwise bring 1 1/2 cups of water to a boil, pour in the precooked
couscous and turn off the heat. Cover and let stand until the couscous has
absorbed the moisture, about 5 minutes.
"Dr. Dean Ornish's Program from Reversing Heart Disease"
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Per Serving (excluding unknown items): 476 Calories; 4g Fat (7.3% calories
from fat); 21g Protein; 92g Carbohydrate; 16g Dietary Fiber; 0mg
Cholesterol; 105mg Sodium. Exchanges: 5 1/2 Grain(Starch); 1/2 Lean Meat;
1 1/2 Vegetable; 1/2 Fruit; 1/2 Fat.
NOTES : The basis of this stew is the chick-pea and its cooking
broth. You can vary the vegetables according to the
season, using winter squash in the winter and zucchini in
the summer, for example. You can also increase or lessen
the amount of vegetables, according to your own taste. The
cooking liquid is important for it lends a certain
viscosity that is reminiscent of oil but which is absent
in water. It gives the stew more body and a richer
texture. This is easy to multiply.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0