Photo: Tyrrell Fitness And Nutrition
Broccoli & Parmesan Israeli CouscousBroccoli & Parmesan Israeli Couscous
12 ingredients
**Recipe**Serves 4 as a side dish or 2 as a main/brown bag lunch
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Estimated Nutrition (whole recipe, rough)
1066
Calories
42g
Protein
29g
Fat
160g
Carbs
What these numbers assume — 12 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Couscous | 1 cup cooked (157g) | 176 |
| Milk | 1 cup (244ml) whole | 149 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Butter | 1 tbsp (14g) | 102 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Shallot | 1 tbsp minced (10g) | 7 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Garlic | 1 clove (3g) | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Basil | 5 leaves fresh (2.5g) | 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
- 1 cup Israeli couscous
- 2 1/2 cups broccoli (from one small head, you can use both florets and most of the stem)
- 1 tablespoon butter
- 1 shallot, chopped
- 1 cup milk – I used 2% but works fine with skim
- 1 tablespoon flour
- 1/4 teaspoon salt
- black pepper
- 3/4 cup grated Parmesan and Pecorino, or just Parmesan
- 1 clove garlic, minced with 1/4 teaspoon salt until it becomes like a paste
- 1 tablespoon chopped fresh parsley
- 1 tablespoon chopped fresh basil, plus extra for garnish
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By biggirlssmallkitchen ·
Recipe sourced from
openrecipes