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| Nutrition Facts | ||
|---|---|---|
|
Serving Size 1 (426g) Recipe makes 4 servings |
||
| Calories 609 | ||
| Calories from Fat 107 | (17%) | |
| Amount Per Serving | %DV | |
| Total Fat 11.9g | 18% | |
| Saturated Fat 2.4g | 11% | |
| Monounsaturated Fat 4.6g | ||
| Polyunsaturated Fat 4.0g | ||
| Trans Fat 0.0g | ||
| Cholesterol 42mg | 14% | |
| Sodium 738mg | 30% | |
| Potassium 809mg | 23% | |
| Total Carbohydrate 83.6g | 27% | |
| Dietary Fiber 8.8g | 35% | |
| Sugars 4.7g | ||
| Protein 40.4g | 80% | |
Curried Tuna, Carrot & Hommus Couscous
By: Mandy from Oz
May 16, 2008
Wowee wow, think you don't like cous cous, then try this recipe, I swear you'll be converted. A great healthy & tasty lunch. Found in Recipes +.
SERVES 4
Ingredients
- 2 cups instant couscous
- 2 cups boiling chicken stock or vegetable stock
- 1 1/2 teaspoons curry powder
- 1 1/2 teaspoons garlic, minced
- 1 tablespoon margarine
- 2 (185 g) cans tuna in water, flaked & drained
- 1 red capsicum, diced
- 1 large carrot, grated
- 40 g baby rocket
- 4 spring onions, thinly sliced
- 2 tablespoons lemon juice
- 2/3 cup hummus, to serve
Directions
1
Place couscous in a large heatproof bowl & stir in stock, add in curry powder, garlic & margarine and mix to combine.2
Cover with plastic wrap & set aside for 5 mins or until all liquid has absorbed. Fluff with a fork to separate grains.3
Add tuna to couscous with capsicum, carrot, rocket, onions & lemon juice, season to taste & stir well to combine.4
Top each serve with a generous dollop of hommus.
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- Course > Main Dish > One-Dish Meal
- Main Ingredient > Vegetables > Carrots
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- Main Ingredient > Pasta, Rice & Grains > Grains
- Cuisine > Oceania > Australian
- Preparation > Time to Make > < 15 mins
- Preparation > Simple
- Occasion > To Go... > Camping
- Dietary > Lighter Fare > Healthy
- Dietary > Low in... > Low Fat
- Dietary > Low in... > Low Cholesterol
- Dietary > Low in... > Low Sat. Fat
Featured Reviews for This Recipe
From: The Flying Chef
On Jul 19, 2008
This was awesome I did make it as a dinner and made with fresh tuna steak. The couscous is amazing and the flavour was wonderful. I did make exactly as stated except for topping with fresh tuna steaks seasoned with pepper, salt and garlic, instead of canned tuna. I just dolloped hummus on top of the tuna and it was excellent. This is an outstanding recipe and one I will definitely be keeping. I will try with canned tuna, an awesome easy lunch I am guessing, but I have been craving tuna steak and loved the sound of this and was not disappointed. A great post!!!!!
From: Stardustannie
On Jun 2, 2008
Yum! I made this for lunch today I skipped on the marge as I used tuna (well drained) in olive oil. Instead of the rocket I served mine over a bed of mixed lettuce. Oops, I just realised I missed the garlic...oh well it was really tasty without it. A fantasic lunch, thats quick n easy to prepare. Thanks for sharing, I'll be using this recipe a LOT.
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