Leek and saffron couscous

Recipe
Each serving of this delicious couscous contains three serves of vegetables. In addition, fennel is a good source of heart-friendly nutrients including fibre, vitamin C, folate and potassium, and has anti-inflammatory properties.

Ingredients (serves 4)

  • 1 cup (200g/7oz) instant couscous
  • 1 tablespoon extra light olive oil
  • 1 large leek, trimmed and sliced (2 cups sliced)
  • Pinch saffron threads or ¼ teaspoon turmeric
  • 400g/14oz head fennel, trimmed and sliced (3 cups sliced)
  • ½ cup (125ml/4fl oz) white wine
  • 3 large Roma tomatoes, diced
  • 6 sprigs thyme
  • 3 bay leaves
  • ½ cup tightly packed chopped flat parsley

Directions

  1. 1. Make couscous according to the packet directions without adding salt or oil.
  2. 2. Heat the oil in a large saucepan over a medium-low heat. Add the leek and cook, stirring, for 5 minutes or until soft.
  3. 3. Dissolve the saffron in 2 tablespoons of boiling water. Add to the leek along with the fennel and cook, stirring occasionally, for 5 minutes.
  4. 4. Add the wine, tomato, thyme and bay leaves, then reduce the heat, cover, and simmer until tender, about 5–10 minutes.
  5. 5. Remove thyme sprigs and bay leaves, stir in the couscous and parsley, reheat and serve.

Per serve:

1221 kilojoules (292 calories)
10g of protein
5g total fat (1g saturated fat)
Low GI
46g total carbohydrate
7g of fibre
70mg of sodium

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