Israeli Couscous with Chicken Sausage and Roasted Peppers

Israeli Couscous with Chicken Sausage and Roasted Peppers
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High in protein and good carbs, this recipe will keep you fueled for glory come race day.

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4
Servings
560
Calories Per Serving
Deliver Ingredients

Ingredients

  • 3 Cups Israeli couscous
  • 2-3 Cups homemade tomato sauce (onion, garlic, slow-simmered canned plum tomatoes)
  • 1 Pound chicken sausage (crumbled or links, and garlic/herbed or Italian sausage)
  • 3-4 fresh red peppers
  • 1/4 Cup parsley, chopped
  • 1/4 Cup scallions, sliced
  • 1 Tablespoon Hungarian paprika
  • 1 Tablespoon ground cumin
  • 2 Tablespoons olive oil
  • Salt and fresh pepper

Directions

Preheat oven to 500 degrees.

In a large saucepot, bring 6 cups of salted water to a boil. Once boiling, pour couscous in and cook for 8-10 minutes. Strain couscous in colander and "flash" quickly with cold water to stop the cooking process. Set aside and reserve couscous.

In a medium sauté pan, sauté sausage until browned about 6-8 minutes. If you are using links, slice chicken sausage into about 1/4-inch-thick pieces.

Coat peppers in olive oil and salt and pepper, and roast in oven on top shelf allowing peppers to brown and become soft- turning as needed. Once peppers are completely cooked, remove, shock in ice water bath. Peel black charred skin off  peppers. Dice peppers into 1-inch pieces and reserve.

In large sauté pan, on medium-high heat, add olive oil. Once pan is warm, add sausage and sauté for 2-3 minutes, add cumin and paprika allowing spices to "bloom" in warm olive oil and coat chicken sausage. Add cooked couscous and sauté until warm. Then add red peppers, and tomato sauce, continue to warm for 2-3 minutes. Season to taste with salt and pepper and finish with fresh parsley and scallions.

Nutritional Facts

Total Fat
23g
33%
Sugar
1g
1%
Saturated Fat
11g
46%
Cholesterol
113mg
38%
Carbohydrate, by difference
48g
37%
Protein
40g
87%
Vitamin A, RAE
245µg
35%
Vitamin B-12
1µg
42%
Vitamin B-6
1mg
77%
Vitamin C, total ascorbic acid
47mg
63%
Vitamin K (phylloquinone)
26µg
29%
Calcium, Ca
70mg
7%
Choline, total
6mg
1%
Fiber, total dietary
8g
32%
Folate, total
97µg
24%
Iron, Fe
10mg
56%
Magnesium, Mg
104mg
33%
Manganese, Mn
1mg
56%
Niacin
10mg
71%
Pantothenic acid
2mg
40%
Phosphorus, P
321mg
46%
Riboflavin
1mg
91%
Selenium, Se
65µg
100%
Sodium, Na
152mg
10%
Water
287g
11%
Zinc, Zn
4mg
50%

Couscous Shopping Tip

Look for whole wheat couscous for a healthier alternative.

Couscous Cooking Tip

For added flavor, heat cous cous in chicken stock or saute some carrot and onion in butter before adding water.