Seafood Couscous Paella
2 teaspoons extra-virgin olive oil
1 medium onion, chopped
1 clove garlic, minced
1/2 teaspoon dried thyme
1/2 teaspoon fennel seed
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
Pinch of crumbled saffron threads
1 cup no-salt-added diced tomatoes, with juice
1/4 cup vegetable broth
4 ounces bay scallops, tough muscle removed
4 ounces small shrimp, (41-50 per pound), peeled and deveined
1/2 cup whole-wheat couscous
Active 30 m | Ready In 35 m
- Heat oil in a large saucepan over medium heat. Add onion; cook, stirring constantly, for 3 minutes. Add garlic, thyme, fennel seed, salt, pepper and saffron; cook for 20 seconds.
- Stir in tomatoes and broth. Bring to a simmer. Cover, reduce heat and simmer for 2 minutes.
- Increase heat to medium, stir in scallops and cook, stirring occasionally, for 2 minutes. Add shrimp and cook, stirring occasionally, for 2 minutes more. Stir in couscous. Cover, remove from heat and let stand for 5 minutes; fluff.
Serving size: 1 1/2 cups; Recipe makes 2 servings
Per serving: 403 calories; 7 g fat(1 g sat); 10 g fiber; 60 g carbohydrates; 27 g protein; 30 mcg folate; 105 mg cholesterol; 7 g sugars; 0 g added sugars; 894 IU vitamin A; 26 mg vitamin C; 90 mg calcium; 2 mg iron; 1,019 mg sodium; 289 mg potassium
Nutrition Bonus: Vitamin C (43% daily value)
Carbohydrate Servings: 4
Exchanges: 3 starch, 3 vegetable, 3 lean meat, 1 fat