Yield : 24 cakes
Ingredient --
2 1/2 cups water
1 cup uncooked couscous
4 teaspoons olive oil -- divided
1 cup minced red onion
1 cup minced red bell pepper
1/2 cup minced green bell pepper
2 garlic cloves -- minced
1 cup crumbled feta cheese -- (4 ounces)
1/2 cup all-purpose flour
1/2 cup egg substitute
2 tablespoons minced fresh parsley
1/4 teaspoon salt
1/4 teaspoon white pepper
Preparation Method :
1. Bring water to a boil in a small saucepan; stir in couscous. Remove from heat; cover and let stand 10 minutes. Fluff with a fork.
2. Place 1 teaspoon oil in an electric skillet; heat to 375°. Add onion, bell peppers, and garlic; sauté 5 minutes. Combine couscous, onion mixture, cheese, and remaining ingredients in a large bowl; stir well.
3. Place 1/2 teaspoon oil in skillet; heat to 375°. Place 1/3 cup couscous mixture for each of 4 portions into skillet, shaping each portion into a 3-inch cake in the skillet. Cook 6 minutes or until golden brown, turning cakes carefully after 3 minutes. Repeat procedure with remaining oil and couscous mixture.
Yield: 12 servings (serving size: 2 cakes)
CALORIES 242 (28% from fat);
FAT 7.6g (sat 3.2g,mono 3.2g,poly 0.6g);
PROTEIN 10g;
CHOLESTEROL 16mg;
CALCIUM 112mg;
SODIUM 344mg;
FIBER 2.4g;
IRON 2.2mg;
CARBOHYDRATE 4g
An electric skillet or griddle works well for this recipe because there's more room for the cakes. Otherwise, use a nonstick skillet, and cook in batches. They're delicious plain or served with marinara sauce.
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items):
145 Calories;
5g Fat (34.1% calories from fat);
6g Protein;
18g Carbohydrate;
1g Dietary Fiber;
11mg Cholesterol;
208mg Sodium.
Exchanges:
1 Grain(Starch);
1/2 Lean Meat;
1/2 Vegetable;
1 Fat.
Nutr. Assoc. : 0 449 0 0 0 0 0 0 0 0 0 0 0
Source: "Cooking Light, JANUARY 1996"
Formatted by : Chupa Babi
• Exported from MasterCook *
Ingredient --
2 1/2 cups water
1 cup uncooked couscous
4 teaspoons olive oil -- divided
1 cup minced red onion
1 cup minced red bell pepper
1/2 cup minced green bell pepper
2 garlic cloves -- minced
1 cup crumbled feta cheese -- (4 ounces)
1/2 cup all-purpose flour
1/2 cup egg substitute
2 tablespoons minced fresh parsley
1/4 teaspoon salt
1/4 teaspoon white pepper
Preparation Method :
1. Bring water to a boil in a small saucepan; stir in couscous. Remove from heat; cover and let stand 10 minutes. Fluff with a fork.
2. Place 1 teaspoon oil in an electric skillet; heat to 375°. Add onion, bell peppers, and garlic; sauté 5 minutes. Combine couscous, onion mixture, cheese, and remaining ingredients in a large bowl; stir well.
3. Place 1/2 teaspoon oil in skillet; heat to 375°. Place 1/3 cup couscous mixture for each of 4 portions into skillet, shaping each portion into a 3-inch cake in the skillet. Cook 6 minutes or until golden brown, turning cakes carefully after 3 minutes. Repeat procedure with remaining oil and couscous mixture.
Yield: 12 servings (serving size: 2 cakes)
CALORIES 242 (28% from fat);
FAT 7.6g (sat 3.2g,mono 3.2g,poly 0.6g);
PROTEIN 10g;
CHOLESTEROL 16mg;
CALCIUM 112mg;
SODIUM 344mg;
FIBER 2.4g;
IRON 2.2mg;
CARBOHYDRATE 4g
An electric skillet or griddle works well for this recipe because there's more room for the cakes. Otherwise, use a nonstick skillet, and cook in batches. They're delicious plain or served with marinara sauce.
- - - - - - - - - - - - - - - - - - -
Per Serving (excluding unknown items):
145 Calories;
5g Fat (34.1% calories from fat);
6g Protein;
18g Carbohydrate;
1g Dietary Fiber;
11mg Cholesterol;
208mg Sodium.
Exchanges:
1 Grain(Starch);
1/2 Lean Meat;
1/2 Vegetable;
1 Fat.
Nutr. Assoc. : 0 449 0 0 0 0 0 0 0 0 0 0 0
Source: "Cooking Light, JANUARY 1996"
Formatted by : Chupa Babi
• Exported from MasterCook *
