By Brandon McDearis
Couscous is often overlooked as a grain option in the American diet. While it is associated more with ethnic cuisines, especially that of Morocco, it is easy to find in any supermarket and can be used with a variety of different flavors, making it very versatile in cooking. It is also one of the healthiest grain-based products available, offering a glycemic load 25 percent less than of pasta per gram. In addition, it offers at least twice as much niacin, thiamine, riboflavin, folate, vitamin B6 and pantothenic acid as traditional pasta. This month’s recipe of toasted couscous with dried berries is a nice balance of sweet and savory that is also full of nutrients. It makes for a nice addition to a hearty dinner, but can be eaten anytime of the day, either hot or cold.
– 2 cups couscous
– 3 cups hot water
– 1/2 red onion, diced
– 1/2 red bell pepper, diced
– 1 small carrot, diced
– 3 cloves garlic, minced
– 1/4 cup dried blueberries
– 1/4 cup dried cherries
– 2 tablespoons sherry wine (optional)
– 6 small sage leaves, sliced thinly
– 3 tablespoons of olive oil
– 1/4 teaspoon cinnamon
– 1 tablespoon kosher salt
– 1 teaspoon black pepper
– 2 tablespoons honey or agave
1. Lightly toast couscous with one tablespoon of olive oil in a saute pan over the stove top at medium-high heat, stirring constantly for about one minute. As soon as the couscous begins to lightly brown, remove from heat and add the hot water. Be careful not to burn the couscous during this step.
2. Set aside couscous and saute the vegetables in a separate pan until they become soft and start to caramelize. Add the dried berries and sherry if you have it, stir for about 25 seconds, until most of the liquid evaporates, and then add to the couscous, along with the remaining ingredients.
3. Toss well, adjust seasoning to your preference and serve hot or cold. Serves eight.
Nutritional Info:
Fat: 178g / Fat: 6g / Carbohydrates: 39g /Fiber: 4g / Protein: 6g
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Brandon McDearis is a personal chef working in the Charlotte area. He currently owns and operates Your Way Cuisine, www.yourwaycuisine.com. In addition to his culinary training, Brandon also holds a bachelor of science degree in foods and nutrition, with a concentration in dietetics. He primarily focuses on healthy cooking and addressing specific dietary needs of everyone from professional and amateur athletes to busy families and elderly people.
Brandon is also one of the board of directors for Wellspring International Outreach (www.wellspring-outreach.org) and works with a group of others to raise money for the abandoned children of Peru.
