Couscous Primavera For Vegetarian

Serve 4
Prep time: 15 minutes

Total time: 25 minutes

Ingredients for recipe

• 1¼ cups low-sodium vegetable broth
  
• 2 teaspoons butter
  
• 1 cup whole-wheat couscous
  
• 3 thin stalks rhubarb, cut into ½” pieces (asparagus and rhubarb are top sources of antioxidants)
  
• 1 bunch thin asparagus, cut into 1½” pieces
  
• 1 tablespoon shallot, minced
  
• 1 teaspoon lemon zest
  
• 2 teaspoons lemon juice
  
• 2 tablespoon olive oil
  
• 1½ tablespoon honey
  
• ½ teaspoon freshly ground black pepper
  
• ¼ cup toasted slivered almonds
  

Preparing

• Preheat oven to 425 degree F. In a medium-size saucepan, bring vegetable broth and butter to a boil. Stir couscous into broth, remove from heat, cover, and let sit for about 5 minutes.
  
• In a medium-size mixing bowl, combine rhubarb, asparagus, shallot, lemon zest, lemon juice, olive oil, honey, and black pepper. Place mixture on a nonstick baking sheet and roast until asparagus is tender and rhubarb is just about to fall apart (about 6-8 minutes).
  
• Fluff couscous with a fork and gently toss with the rhubarb mixture. Divide among 4 plates and top each serving with 1 tablespoon toasted almonds. Garnish with additional lemon zest
  

Nutrition score per serving:

(1¾ cups): 389 calories, 13 g fat, 2 g sat fat, 61 g carbs, 12 g protein, 11 g fiber, 117 mg calcium, 4 mg iron, 63 mg sodium
TIP: Chop leftover rhubarb into ½” pieces, seat in plastic zip-top bags, and freeze for up to 6 months.

Vegetable and Barley Stew

Tip: For the best-tasting crushed tomatoes, pick a brand that lists tomatoes—not purée—as the first ingredient.
Serves 4
Prep time: 20 minutes
Total time: 50 minutes

Ingredient:

• 1 tbsp olive oil
  
• 1 medium onion, thinly sliced
  
• ½ tsp salt
  
• ½ tsp freshly ground black pepper
  
• 1 bay leaf
  
• ½ tsp dried thyme
  
• ½ tsp cinnamon
  
• 2 cups low-sodium canned crushed tomatoes
  
• 4 cups low-sodium vegetable broth
  
• ¼ cup pearled barley
  
• 1 cup cauliflower florets
  
• 1 cup cubed butternut squash
  
• 2 parsnips, cut into bite-size chunks
  
• 1 small sweet potato, cut into bite-size chunks
  

Preparing:

• In a medium saucepan, heat olive oil over medium and add onion. Cook for 5 minutes or until softened. Add salt, pepper, bay leaf, thyme, cinnamon, tomatoes, and vegetable broth.
• Bring broth to a boil and stir in barley. Reduce heat to a simmer, cover, and cook for 30 minutes.
• Add vegetables to pot and return broth to a boil. Reduce heat to a simmer and continue cooking, covered, for 15 minutes or until vegetables are tender, stirring occasionally. Serve with whole-grain bread, if desired.
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(1 cup): 224 calories, 4 g fat, 1 g saturated fat, 44 g carbs, 5 g protein, 8 g fiber, 132 mg calcium, 3 mg iron, 485 mg sodium