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Baked Couscous with Summer Squash and Herbs

Yield 8 servings (serving size: about 1/2 cups)
Perfect for summer meals since it highlights fresh herbs and squash, this cross between a squash casserole and dressing combines your grain and vegetable all in one dish.

Ingredients

  • 1 (14.5-ounce) can fat-free, lower-sodium chicken broth, divided
  • 1 cup uncooked couscous
  • Cooking spray
  • 2 cups sliced yellow squash (about 2 small)
  • 1 garlic clove, minced
  • 1/2 cup sliced green onions
  • 2 tablespoons chopped fresh basil
  • 1 tablespoon chopped fresh oregano
  • 1/4 cup (1 ounce) shredded fontina cheese
  • 1/4 cup (1 ounce) grated Parmigiano-Reggiano cheese
  • 1/4 cup egg substitute
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper

Nutrition Information

  • calories 114
  • caloriesfromfat 0.0 %
  • fat 1.9 g
  • satfat 0.9 g
  • monofat 0.4 g
  • polyfat 0.3 g
  • protein 5.6 g
  • carbohydrate 18.5 g
  • fiber 1.6 g
  • cholesterol 5 mg
  • iron 0.6 mg
  • sodium 225 mg
  • calcium 51 mg

How to Make It

  1. Preheat oven to 400°.

  2. Place 1 cup broth in a medium saucepan. Cover pan and bring to a boil. Gradually stir in uncooked couscous. Remove from heat; cover and let stand 5 minutes. Fluff couscous with a fork.

  3. Heat a large nonstick skillet over medium-high heat. Coat pan heavily with cooking spray. Add squash and garlic; sauté 2 minutes. Add onions, basil, and oregano; sauté 2 minutes or until squash is tender. Remove from heat.

  4. Combine cheeses in a small bowl. Add couscous and half of cheese mixture to squash mixture; stir in remaining chicken broth, egg substitute, salt, and pepper. Spoon mixture into an 8–inch square glass or ceramic baking dish lightly coated with cooking spray. Top with remaining half of cheese mixture.

  5. Bake at 400° for 30 minutes or until golden. Serve warm.

  6.  

  7. Young Chefs can:

  8. Wash squash

  9. Pull basil and oregano leaves off stems

  10. Measure cheeses

  11.  

  12. Older Chefs can:

  13. Measure couscous

  14. Help add couscous and cheese to squash mixture