Couscous chilli con carne

Rating:

Average: 5 (1 vote)

Serves: 4
Time to make: 10 mins
Total cost: $10.68 / $2.67 per serve
(at time of publication)

Diabetes friendly High fibre Low fat Low kilojoule Low sodium Vegetarian

Ingredients
Nutrition info.

Full ingredients list:

4 cups Tomato, capsicum and kidney bean braise
1 cup couscous
2 tablespoons pickled jalapeño chillies, chopped
1/2 cup low-fat Greek-style yoghurt, to serve
chopped coriander, to serve
2 tablespoons grated parmesan, to serve

Nutritional information (per serve)

Kilojoules:

1,504kJ

Calories:

359cal

Protein:

16.5g

Total fat:

5.4g

Saturated fat:

2.3g

Carbohydrates:

55.6g

Sugars:

9.8g

Dietary fibre:

7.1g

Sodium:

161mg

Calcium:

182mg

Iron:

1.7mg

Instructions

Instructions and steps:

Step 1 Place Tomato, capsicum and kidney bean braise in a large saucepan over medium heat and cook until heated through. Or, heat in the microwave for 1-2 minutes. Then set aside to serve.

Step 2 Place couscous in a large bowl. Pour over 1 cup boiling water. Set aside for 5 minutes before using a fork to fluff up.

Step 3 Divide couscous and braise between serving bowls. Sprinkle with a little chilli, add a dollop of yoghurt, then top with coriander. Sprinkle with cheese and serve.