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.

Click here to see 101 Ways to Cook Chicken

4
Servings
887
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.

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.

Nutritional Facts

Total Fat
27g
42%
Sugar
11g
N/A
Saturated Fat
6g
28%
Cholesterol
109mg
36%
Protein
38g
76%
Carbs
121g
40%
Vitamin A
259µg
29%
Vitamin B12
0.6µg
10.2%
Vitamin B6
1mg
51%
Vitamin C
150mg
100%
Vitamin D
0.6µg
0.1%
Vitamin E
6mg
28%
Vitamin K
92µg
100%
Calcium
178mg
18%
Fiber
13g
51%
Folate (food)
103µg
N/A
Folate equivalent (total)
109µg
27%
Folic acid
3µg
N/A
Iron
7mg
36%
Magnesium
130mg
32%
Monounsaturated
12g
N/A
Niacin (B3)
13mg
64%
Phosphorus
492mg
70%
Polyunsaturated
6g
N/A
Potassium
1243mg
36%
Riboflavin (B2)
0.6mg
36.4%
Sodium
1607mg
67%
Thiamin (B1)
0.4mg
26.2%
Trans
0.2g
N/A
Zinc
3mg
21%

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