Estimated Nutrition (whole recipe, rough)
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Couscous | 1 cup cooked (157g) | 176 |
| Egg | 1 large egg (50g) | 78 |
| Onion | 1 medium (110g) | 44 |
| Tomato | 1 medium (123g) | 22 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Chives | 1 tbsp (3g) | 1 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 227g/8oz pre-cooked couscous
- 4 medium eggs, beaten
- 227g/8oz fat-free natural fromage frais
- 2 tbsp freshly chopped chives
- salt and freshly ground black pepper
- 1 large courgette
- 2 baby aubergines
- 142ml /¼pt vegetable stock
- 397g/14oz can chopped tomatoes with garlic
- ½ - 1 tsp hot chilli powder
- fresh chives to garnish
Directions
1. Preheat the oven to 180°C/350°F/Gas 4. Soak the couscous according to the directions on the packet, and then place in a mixing bowl.
2. Stir in the eggs, fromage frais, chives and plenty of seasoning. Mix well and transfer to a small non-stick baking tin lined with baking parchment. Press down well and bake in the oven for 25-30 minutes until frim and lightly crushed. Stand for 10 minutes.
3. Meanwhile make the sauce. Trim and finely dice the courgette and augbergines and place in a saucepan with the stock. Bring to the boil, cover and simmer for 5 minutes. Stir in the tomatoes, chilli powder to taste and seasoning. Bring to the boil and simmer for a further 5 minutes until thick and tender.
4. Cut the couscous into wedges and serve with the sauce, garnished with fresh chives and sprinkled with more ground black pepper if liked.