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February 27, 2013

From Our Kitchen to Yours: Whole Wheat Couscous with Sun-Dried Cranberries & Walnuts

Happy National Nutrition Month®! This month is completely dedicated to nutrition and, thanks to our Registered Dietitians, we’ll be sharing healthy life-style tips through our 31 Days of Healthy Living Challenge.

One tip is to include whole grains in your diet. Grains, especially whole grains, are an essential part of a healthy diet. Grains are also naturally low in fat and have been linked to a lower risk of heart disease, diabetes, certain cancers and other health concerns.

Challenge yourself to include more whole grains in your diet by trying this recipe for Whole Wheat Couscous with Sun-Dried Cranberries & Walnuts. This light salad makes a healthy snack or it can be paired with roasted chicken or salmon for a nourishing entrée.

Serves 6 to 8

Ingredients:

¼ cup olive oil
1 cup finely diced red onion
1 15-ounce can garbanzo beans, drained and rinsed
¾ cup sun-dried cranberries
2 tablespoons fresh lemon juice
3 cups low-sodium chicken broth (or vegetable stock if desired)
2 cups whole wheat couscous
1 cup coarsely chopped walnuts
3 tablespoons fresh chopped parsley
4 tablespoons fresh pomegranate seeds (optional)

Preparation:

Heat oil in a medium-size stock pot over medium-high heat. Add onions and sauté until very tender, about 8 to 10 minutes. Add garbanzo beans and cranberries and stir for 1 minute. Add lemon juice and broth and bring to a boil. Mix in couscous and stir gently for 30 seconds. Cover pot, remove from heat entirely, and let stand for 10 minutes.

Using a fork, fluff up couscous. Mix in walnuts and parsley and season to taste with salt and black pepper. This salad can be served warm or cold.

Garnish with pomegranate seeds, if desired, and drizzle with extra-virgin olive oil.


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