Side Dishes

Chipotle Roasted Vegetable Couscous

June 28, 2016

Couscous cooked in chicken broth or vegetable broth with Chipotle adobo sauce and mixed with roasted vegetables.

12 ounces frozen Asian stir fry vegetable mix (broccoli, baby corn, mushroom, carrots, green beans)
2 tablespoons canola oil, divided
1/2 cup red onion, diced
1 cup frozen corn kernels
1 cup lower-sodium chicken broth / vegetable broth (I used homemade broth.)
Salt and pepper, to taste
2 teaspoons Chipotle Adobo sauce
3/4 cup plain couscous
1/2 teaspoon lemon zest
2 tablespoons lemon juice

Preheat oven to 425°F. Microwave vegetables on high for 5 minutes. Then chop into small pieces. Place on baking tray; coat with 1 tablespoon oil. Bake 10–12 minutes, stirring once halfway through, or until...
See the full directions on my site

Nutritions

Calories
313

Sodium
166mg
6% DV

Fat
15g
23% DV

Protein
8g
17% DV

Carbs
27g
9% DV

Fiber
7g
28% DV

PER SERVING ^*

% DAILY VALUE^*

Fat

Saturated Fat 2g 14%

Polysaturated Fat 3g 20%

Monosaturated Fat 9g 56%

Cholesterol 1mg 0%

Sodium 166mg 6%

Potassium 246mg 7%

Protein 8g 17%

% DAILY VALUE^*

Total Carbohydrate

Fiber 7g 28%

Sugar 5g 10%

Vitamin A 19IU 0%

Vitamin B6 0.2mg 10%

Vitamin C 6mg 10%

Calcium 28mg 2%

Iron 2mg 14%

* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Vegetarian Gluten-Free Vegan Lunch American Roasted

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Calories
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Sodium
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11% DV

Fat
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31% DV

Protein
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Carbs
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Fiber
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Polysaturated Fat 2g 13%

Monosaturated Fat 6g 38%

Cholesterol 58mg 19%

Sodium 268mg 11%

Potassium 130mg 3%

Protein 5g 10%

% DAILY VALUE^*

Total Carbohydrate

Fiber 2g 9%

Sugar 32g 64%

Vitamin A 717IU 14%

Vitamin B6 0.23mg 11%

Vitamin C 4mg 7%

Calcium 49mg 4%

Iron 1mg 7%

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15 g ginger ( chopped )
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Nutritions

Calories
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Sodium
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75% DV

Fat
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14% DV

Protein
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23% DV

Carbs
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Fiber
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Polysaturated Fat 1g 12%

Monosaturated Fat 3g 18%

Cholesterol 17mg 5%

Sodium 1820mg 75%

Potassium 1156mg 33%

Protein 11g 23%

% DAILY VALUE^*

Total Carbohydrate

Fiber 15g 63%

Sugar 13g 26%

Vitamin A 2196IU 43%

Vitamin B6 1mg 56%

Vitamin C 301mg 502%

Calcium 140mg 14%

Iron 4mg 24%

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Sodium
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Fat
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32% DV

Protein
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Carbs
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Fiber
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Polysaturated Fat 1g 12%

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Cholesterol 25mg 8%

Sodium 165mg 6%

Potassium 251mg 7%

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Fiber 3g 13%

Sugar 36g 72%

Vitamin A 252IU 5%

Vitamin B6 0.21mg 10%

Vitamin C 1mg 2%

Calcium 112mg 11%

Iron 1mg 8%

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Calories
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Sodium
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5% DV

Fat
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12% DV

Protein
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12% DV

Carbs
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15% DV

Fiber
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Fat

Saturated Fat 2g 13%

Polysaturated Fat 2g 17%

Monosaturated Fat 2g 18%

Cholesterol 4mg 1%

Sodium 125mg 5%

Potassium 117mg 3%

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% DAILY VALUE^*

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Fiber 3g 12%

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Vitamin A 60IU 1%

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Nutritions

Calories
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Sodium
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62% DV

Fat
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18% DV

Protein
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Carbs
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Fiber
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Fat

Saturated Fat 2g 11%

Polysaturated Fat 2g 14%

Monosaturated Fat 7g 46%

Cholesterol 6mg 2%

Sodium 1509mg 62%

Potassium 452mg 12%

Protein 5g 10%

% DAILY VALUE^*

Total Carbohydrate

Fiber 2g 8%

Sugar 6g 12%

Vitamin A 1001IU 20%

Vitamin B6 1mg 63%

Vitamin C 12mg 20%

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Nutritions

Calories
580

Sodium
599mg
24% DV

Fat
41g
63% DV

Protein
8g
16% DV

Carbs
44g
15% DV

Fiber
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39% DV

PER SERVING ^*

% DAILY VALUE^*

Fat

Saturated Fat 6g 31%

Polysaturated Fat 5g 33%

Monosaturated Fat 29g 183%

Cholesterol 16mg 5%

Sodium 599mg 24%

Potassium 1350mg 38%

Protein 8g 16%

% DAILY VALUE^*

Total Carbohydrate

Fiber 9g 39%

Sugar 3g 6%

Vitamin A 1410IU 28%

Vitamin B6 2mg 107%

Vitamin C 8mg 14%

Calcium 179mg 17%

Iron 4mg 24%

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Chipotle Roasted Vegetable Couscous

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