This is a great recipe for lunch and something a little on the lighter side. Feel free to vary the veggies to whatever you may have on hand.
(adapted from CookingLight)
4 servings (serving size: 1 1/2 cups)
Ingredients
Salad:
- 1 1/2 cups water
- 1 tablespoon olive oil, divided
- 3/4 teaspoon salt
- 1 cup uncooked whole wheat couscous or any grain like quinoa or bulgar (just watch the ratio of water because these grains tend to need more and take longer to cook)
- 1 cup chopped bell pepper
- 1/2 cup finely chopped zucchini
- 1/2 cup chopped mushrooms
- 1 1/2 cups chopped skinless, boneless rotisserie chicken
- 1/2 cup (1/8-inch-thick) diagonally cut carrot
- 1/4 cup thinly sliced green onions
- 1/4 cup dried currants or raisins
- 1-2 tablespoons finely chopped fresh mint (optional)
- 1/8 teaspoon freshly ground black pepper
Dressing:
- 1 cup plain low-fat yogurt
- Fresh lemon juice and zest from 2 medium lemons
- 1 tablespoon honey
- 1 tablespoon white wine vinegar
Preparation
To prepare salad, bring water, 1 teaspoon oil, and salt to a boil in a medium saucepan; gradually stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork. Place in a large bowl; cool to room temperature.
Heat a large nonstick skillet over medium-high heat. Add remaining oil to pan. Add the bell pepper, zucchini, and mushrooms; sauté 4 minutes or until bell pepper is tender. Add bell pepper mixture, chicken, carrot, onions, currants or raisins, mint, and black pepper to couscous; toss gently to combine.
To prepare dressing, combine yogurt and remaining ingredients, stirring with a whisk. Drizzle over couscous mixture, tossing gently to combine and refrigerate. Serve salad in green leaf lettuce cups.
Nutritional Information
- Calories: 368 (20% from fat)
- Fat: 8g (sat 2.1g,mono 4g,poly 1.2g)
- Protein: 24.1g
- Carbohydrate: 49.4g
- Fiber: 6g
- Cholesterol: 46mg
- Iron: 1.8mg
- Sodium: 540mg
- Calcium: 148mg
