couscous and feta-stuffed peppers
As what would a weblog be without the at least occasional, melodramatic confession, today — a morning after which not a single new thing was prepared in the Smitten Kitchen last night (Tuesday’s yoga and volleyball night, and I’ll let you work who does what. Always such mystery!) — seems the perfect time to dislodge one of mine: Sometimes I cook things, love them to pieces, but hate the photos I took of the dishes so I never tell you about them. Can you imagine anything more pathetic? The pictures make me cringe so much that it upstages the deliciousness within! Could I be a little more crackpot, a little less rock-and-roll?
Estimated Nutrition (whole recipe, rough)
Counts 15 of 18 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 15 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Couscous | 1 cup cooked (157g) | 176 |
| Chicken | 100g cooked | 165 |
| Chickpea | 1/2 cup canned (120g) drained | 134 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Feta Cheese | 1 oz (28g) cheddar | 113 |
| Cherry | 1 cup (138g) | 87 |
| Onion | 1 medium (110g) | 44 |
| Red Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Fennel | 1/2 bulb (87g) | 27 |
| Tomato | 1 medium (123g) | 22 |
| Cucumber | 1/2 cup sliced (52g) | 16 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Salt | 1 tsp (6g) | 0 |
| Pumpkin | not in our table | 0 |
| Seed | not in our table | 0 |
| Cider | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- Vegetable-oil cooking spray
- 1 1/4 cups chicken or vegetable broth
- 2/3 cup couscous
- 4 large bell peppers, mixed colors
- 2 teaspoons olive oil
- 1/2 cup chopped onion
- 6 ounce zucchini, quartered lengthwise then sliced across thinly
- 6 ounce yellow squash, quartered lengthwise then sliced across thinly
- 1/2 tsp fennel seeds
- 1/2 tsp dried oregano
- 1/2 tsp salt
- 1 cup cherry tomatoes, cut in half
- 15 ounces canned chickpeas, drained and rinsed
- 4 ounces crumbled feta cheese (about 1 cup)
- 3 tablespoons tomato paste
- 2 red onions, sliced
- 1 cup cider vinegar
- 1 teaspoon salt