A M Couscous Ww 5 Pointsplus Recipes
BISON STEAK AND BROCCOLI SALAD (WW 5 POINTSPLUS)
This is based on a recipe from John La Puma, M.D.'s cookbook, ChefMD's Big Book of Culinary Medicine. This is 5 PointsPlus (Weight Watchers) per serving. You may substitute a well-trimmed, grass-fed boneless beef top sirloin steak may replace the bison. Tip: Bison may be found at Whole Foods or Trader Joe's grocery stores, on the Web at WildIdeaBuffalo.com and RockyMountainBuffalo.com, or special-ordered from better supermarkets. Interesting info from a sidebar in the cookbook and which I also heard on a Dr. Oz episode: "Researchers at Johns Hopkins School of Medicine found that one serving of BroccoSprouts provides as much cancer-fighting sulforaphane as one and a quarter pounds of adult broccoli. So if you want to fight free radicals, try adding BroccoSprouts. One ounce contains 4 % of the recommended daily value of dietary fiber, 15 % of the recommended amount of vitamin C, and 2 % of the recommended intake of calcium." Nutritional analysis per serving: total fat 6.7 g, fat calories 60.7, cholesterol 61.0 mg, saturated fat 2.1 g, polyunsaturated fat .4 g, monounsaturated fat 1.6 g, fiber 3.0 g, carbohydrates 11.5 g, sugar 7.3 g, protein 24.0 g, sodium 709.0 mg, calcium 68.8 mg, magnesium 50.9 mg, zinc 4.2 mg, selenium 30.3 mcg, and potassium 719.2 mg; 202 calories per serving, 30% from fat.
Provided by mersaydees
Categories One Dish Meal
Time 20m
Yield 4 serving(s)
Number Of Ingredients 8
Steps:
- In large bowl combine the teriyaki sauce, sesame oil, and ginger. Coat both sides of the steak with 2 tablespoons of the mixture; let stand 5 minutes. Meanwhile, place the broccoli in a microwave-safe bowl. Cover with waxed paper; cook on high power for 2 to 3 minutes or until crisp-tender. Add to bowl containing teriyaki mixture and toss to coat; set aside.
- Grill the steak over medium-hot coals or over medium-high heat on a gas grill or broil in the oven for 3 to 4 minutes per side for rare depending on the thickness of steak (overcooking the steak will result in tough meat). Transfer cooked steak to a carving board; allow it to rest 5 minutes.
- Add vinegar to the broccoli mixture and toss. Toss in the salad greens and transfer to four serving plates.
- Carve the steak crosswise into thin slices and arrange over the salads. Top with the broccoli sprouts.
Nutrition Facts : Calories 279.9, Fat 16.8, SaturatedFat 6.2, Cholesterol 85, Sodium 987.7, Carbohydrate 5.8, Sugar 3.4, Protein 25.5
MEDITERRANEAN CHICKEN AND COUSCOUS (5 WW POINTS)
Make and share this Mediterranean Chicken and Couscous (5 Ww Points) recipe from Food.com.
Provided by punkyluv
Categories Chicken
Time 35m
Yield 5 serving(s)
Number Of Ingredients 8
Steps:
- Bring broth to a boil in a small saucepan. Add the couscous. Cover and remove from the heat. Let stand 5 minutes.
- While couscous cooks, combine red pepper and green onions in a bow. Cover loosely with plastic wrap and microwave on High for 4 minutes until vegetables are crisp-tender. Drain and sprinkle with garlic powder.
- Fluff couscous with a fork. Add couscous, chicken, vinegar and basil to the cooked vegetables. Toss well. Cover with the plastic wrap and microwave on High for 1 - 2 minutes or until heated. Toss again and serve immediately.
- 5 servings, 5 POINTS each.
- The vinegar sounds strange, but it gives a nice Middle Eastern tang to the dish. Otherwise it would be pretty bland.
Nutrition Facts : Calories 317.5, Fat 6, SaturatedFat 1.6, Cholesterol 57.2, Sodium 69.4, Carbohydrate 37.1, Fiber 3.2, Sugar 1.7, Protein 27.3
COUSCOUS FOR BREAKFAST!
I'm always thinking up new ways to prepare hot cereal in the morning. Here's another one for you to try! For maximum health benefits, use whole wheat couscous. For a vegan version, try almond milk or soy milk!
Provided by COOKGIRl
Categories Breakfast
Time 6m
Yield 2 serving(s)
Number Of Ingredients 10
Steps:
- Bring the milk to the boil without scorching.
- As soon as the milk starts to boil, stir in the couscous with a fork. Add a pinch of salt.
- Reduce heat, cover and cook on low for 4 minutes.
- Remove from heat and stir in the rose water or almond extract.
- Garnish couscous with dried fruit, sugar, cardamom and nuts. If you wish, add a few slices of strawberries to each serving.
- Also, you can pour a little bit of milk or cream on top.
- Serve hot.
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