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Vegetarian Couscous Casserole

by / Wednesday, 04 September 2013 / Published in MAIN DISHES AND CASSEROLES

INGREDIENTS

1 (15-ounce) can Black Beans, drained and rinsed
1-1/2 cups water
1/4 teaspoon salt
1 cup couscous, uncooked
1 (8-3/4- ounce) can corn, drained and rinsed
1 (8-ounce) can sliced water chestnuts, drained and rinsed
1 (7-ounce) jar roasted peppers in water, drained and rinsed and cut into
strips
1/3 cup green onions, minced
2 tablespoons pickled jalapeno pepper, minced
1 cup part-skim Ricotta cheese
2 tablespoons balsamic vinegar
2 teaspoons sesame oil
1 teaspoon cumin
6 cups fresh spinach leaves

PREPARATION

Bring water and salt to a boil in saucepan. Remove from heat. Add couscous and stir well. Cover and let stand 5 minutes or until liquid is absorbed. Add Black Beans, corn, chestnuts, roasted peppers, onions, and jalapeno peppers. Stir gently.

Combine cheese, vinegar, oil, and cumin. Stir into couscous mixture. Spoon into an 11x7x2-inch baking dish coated with nonstick cooking spray. Bake, uncovered, at 350°F for 25 minutes. To serve, spoon couscous mixture onto individual servings of spinach.

NUTRITIONAL INFORMATION (per serving)

Servings per recipe: 6
Serving size: 1/6 of recipe
Calories: 252g
Carbohydrates: 39g
Fat: 5g
Cholesterol: 13mg
Protein: 14g
Fiber: 7g
Sodium: 245mg (460mg using canned beans)

FOOD EXCHANGES

2 starch/bread
1 lean meat
2 vegetable

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