cavolo nero & couscous broth
cavolo nero & chicken stock livened up w/ a bit of fruit & nut couscous - super low calorie
IngredientsMakes: 630g (1)
| 600g | boiling water | ||
| 5g | fish sauce | ||
| 10g | (1) | chicken stock cube | |
| 80g | cavolo nero | ||
| 120g | light fruit & nut couscous | (recipe below) | |
| 5g | soy sauce | ||
| 5g | lime juice | ||
| 10g | coriander |
Method
| I used leftovers from [light fruit & nut couscous] or [cauliflower califoria & greens]. |
| If making from scratch make the couscous first. |
| Remove the centre stalks from the cavolo nero leaves & cut into quarters across the leaf. |
| Wash the leaves to remove any mud or critters. |
| Add them, the stock cube & fish sauce to the water and bring to the boil. Simmer with the lid off for 8mins. |
| Pour the broth out into a warm bowl & add the couscous. |
| Season w/ soy sauce & lime juice then top w/ coriander. Job done! |
| Good for 'fasting' days. If I need to bump up the protein, I'll crack an egg on top & microwave it for 2mins. |
light fruit & nut couscous
dried fruit & nut couscous, leaning more towards fruit & nut
IngredientsMakes: 350g (2)
| 225g | cooked couscous | (recipe below) | |
| 30g | spinach | ||
| 15g | flaked almonds | ||
| 10g | butter | ||
| 10g | red onion | ||
| 20g | mange tout | ||
| 20g | spring onions | ||
| 15g | dried apricots | ||
| 20g | dried cranberries | ||
| 10g | yellow pepper |
Method
| Put the couscous on first and prep the rest while it hydrates. |
| Melt some butter in a pan and put the almonds on to toast on a low heat so they don't burn while you wilt the spinach in another pan. |
| Leave them to cool once tehy're ready. |
| Brunoise the red onion, fine slice the mange tout & spring onions. |
| Chop the apricots, cranberries & red pepper. |
| Use a fork to break up the couscous until no lumps remain then chop the spinach & mix it in. |
| Add all the ingredients into a warm serving bowl & stri to combine into a warm couscous salad. |
cooked couscous
plain couscous
IngredientsMakes: 280g
| 100g | couscous | ||
| 180g | boiling water | ||
| 2g | salt |
Method
| Couscous is pre-cooked so all you really have to do it rehyrate it properly. |
| Good rule of thumb is 1.8 times as much boiling water as couscous by weight. |
| 7g per kilo of couscous and water of salt. |
| Pour the couscous into a pan, and sprinkle with salt then pour the boiling water evenly over the couscous making sure it's completely covered. |
| Put the lid on the pan to seal the moisture in, leave for at least 20mins on the counter top. |
| When removing the lid there should be no sign of water. |
| Drag a fork across the top of the couscous repeatedly to release it into a light grain. |
| Keep going until there are no lumps. Use as required. |
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| If you are in Hereford check out Growing Local on facebook/meta they currently have all sorts in stock grown right here in Hereford using organic practices! Sign up for veg box here. |
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