Don’t be scared off by the use of sugar in this highly aromatic one-dish meal. It just heightens the flavors of the spices, onions, and pecans.

　　

Ingredients

serves 4, 1 cup beef mixture and 1/2 cup couscous per serving

　　1 teaspoon canola or corn oil

　　12 ounces extra-lean ground beef

　　1 medium yellow summer squash, chopped

　　1 medium red bell pepper, diced

　　1/2 cup diced onion

　　3/4 cup water and 1/4 cup water, divided use

　　1/2 cup uncooked whole-wheat couscous

　　1/2 cup (about 2 ounces) finely chopped pecans or whole pine nuts

　　2 1/2 teaspoons sugar

　　1 teaspoon ground cinnamon

　　1/2 teaspoon ground cumin

　　1/4 teaspoon ground allspice

　　1/4 teaspoon salt

　　

Step 1

In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the beef for 2 minutes, stirring constantly and turning and crumbling the beef. Drain and discard any liquid.

　　

Step 2

Stir in the squash, bell pepper, and onion. Cook for 8 minutes, or until the onion is soft, stirring frequently. Remove from the heat.

　　

Step 3

Meanwhile, in a small saucepan over high heat, heat 3/4 cup water to boiling. Remove from the heat and stir in the couscous. Cover tightly and let stand for 5 minutes, or until the liquid is absorbed. Fluff with a fork.

　　

Step 4

In a small skillet, dry-roast the pecans over medium heat for about 4 minutes, or until just fragrant, stirring frequently. Remove from the skillet so they don’t burn. (For pine nuts, dry-roast over medium-high heat for 1 to 2 minutes, or until they are fragrant and turning golden, stirring frequently.) Stir the pecans, sugar, cinnamon, cumin, allspice, salt, and remaining 1/4 cup water into the beef mixture. Serve over the couscous.

　　

Cook’s Tip

Step 5

Whole-wheat couscous is available in major supermarkets, usually near the rice, and in health food stores. Couscous doesn’t have a lot of flavor, so it lends itself well to the addition of many different herbs and spices.

　　

nutrition information

Step 6

(Per Serving)

　　

Step 7

Calories: 368

　　

Step 8

Total Fat: 17.0g

　　

Step 9

Saturated: 3.0g

　　

Step 10

Trans: 0.5g

　　

Step 11

Polyunsaturated: 4.0g

　　

Step 12

Monounsaturated: 8.5g

　　

Step 13

Cholesterol: 47mg

　　

Step 14

Sodium: 215mg

　　

Step 15

Carbohydrates: 33g

　　

Step 16

Fiber: 7g

　　

Step 17

Sugars: 6g

　　

Step 18

Protein: 25g

　　

Step 19

Dietary Exchanges

　　

Step 20

2 Starch

　　

Step 21

1 Vegetable

　　

Step 22

2 1/2 Lean Meat

　　

Step 23

2 Fat

　　American Heart Association Quick & Easy Meals