Power your plate with nutrition

Registered dietitian Becky Varner helps you power your plate with nutrition in time for National Nutrition Month.

By Becky Varner Modified: March 5, 2013 at 3:34 pm •  Published: March 6, 2013
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March is National Nutrition Month, sponsored annually by the Academy of Nutrition and Dietetics, formerly the American Dietetic Association, which is the world’s largest organization of food and nutrition professionals.

National Nutrition...

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Couscous with Vegetables

and Toasted Almonds

Makes 6 servings

1 tablespoon olive oil

1 tablespoon minced garlic

1 small onion, quartered and thinly sliced, about 1 cup

4 cups 99 percent fat-free low-sodium chicken broth

1 teaspoon ground cumin

1/8 teaspoon cayenne pepper

1½ cups cubed sweet potatoes, ½-inch cubes

1 cup sliced carrots, ¼-inch slices

1 cup frozen peas (thawed)

1 cup raisins, golden or dark

1 cup zucchini squash, ½-inch cubes

1 cup whole-wheat couscous

16 ounce can garbanzo beans, not drained

1 cup fresh chopped cilantro

¼ cup sliced almonds, toasted

•Pour oil in skillet and heat to medium. Add onion and garlic and saute 1 to 2 minutes until edges of onion begin to brown.

•Add chicken broth, cumin, cayenne pepper, sweet potatoes, carrots, peas and raisins. Stir to mix. Cover and cook for 10 minutes.

•Add zucchini squash, garbanzo beans, cilantro and couscous. Cook an additional 5 to 7 minutes, uncovered, until liquid is absorbed.

•Transfer to serving dish and sprinkle with toasted almonds.

Nutrition Information: This recipe makes 6 servings. Each serving contains approximately 397 calories, 7 grams fat and 357 mg sodium.

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