Nutrition Facts
Nutrition Facts
Calories | 466 | |
---|---|---|
Total Fat | 10 g | |
Saturated Fat | 1.5 g | |
Trans Fat | 0.0 g | |
Polyunsaturated Fat | 2.0 g | |
Monounsaturated Fat | 5.0 g | |
Cholesterol | 3 mg | |
Sodium | 271 mg | |
Total Carbohydrate | 82 g | |
Dietary Fiber | 14 g | |
Sugars | 13 g | |
Protein | 17 g |
Dietary Exchanges
1 fat, 1 fruit, 1 vegetable, 4 starch
Ingredients
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1 cup uncooked whole-wheat couscous -
2 medium cucumbers (peeled, cut into 1-inch pieces) -
1 1/2 cups green or purple grapes, halved -
3 green onions (about 1/4 cup), chopped -
1 15.5-ounce can no-salt-added or low-sodium chickpeas, rinsed and drained -
1/3 cup chopped kalamata olives -
2 tablespoons dried parsley, crumbled OR -
1/2 cup chopped fresh parsley -
1 1/2 tablespoons olive oil -
1 tablespoon fresh lemon juice -
1/4 cup fat-free feta cheese, crumbled
Directions
-
Prepare the couscous using the package directions, omitting the salt. -
Meanwhile, in a large bowl, stir together the cucumbers, grapes, and onions. -
Using a fork, fluff the couscous. Stir into the cucumber mixture. Stir in the chickpeas, olives, parsley, oil, and lemon juice. Sprinkle with the feta.
Cooking Tip: When cooking with naturally salty ingredients, such as feta cheese and olives in this recipe, you can reduce or eliminate adding salt to the dish.
Keep it Healthy: When using canned products, such as beans and vegetables, rinse and drain them to remove some of the excess sodium added during the canning process.
Tip: An English cucumber can be substituted for two medium regular cucumbers. English cucumbers, however, are often more expensive.