This simple dish combines cranberries and toasted pine nuts with fluffy, protein-rich couscous (wheat granules or semolina), which is lower in calories than rice or other pastas.

Ingredients

1-1/2 cups dried cranberries

2 tablespoons fresh lemon juice

1 tablespoon olive oil

1/4 teaspoon kosher salt

2 cups boiling water

2 teaspoons ground cinnamon

1 cup couscous

2 tablespoons chopped fresh mint

2 tablespoons fresh chopped parsley

1/4 cup pine nuts

Preparation

In a large bowl, combine couscous with cinnamon, cranberries, salt, oil and lemon juice. Add boiling water, cover bowl and let everything steam for 10 to 15 minutes.

Toast pine nuts in a medium-hot dry skillet until golden brown and do not leave unattended. Set aside until ready for use.

Separate the couscous with a fork and fold in the fresh chopped herbs and toasted pine nuts.

Nutritional information

This recipe yields eight 3/4-cup portions, each containing:

218 calories

4 grams protein

42 grams carbohydrate

5 grams total fat

zero cholesterol

80 milligrams sodium

3 grams fiber

-- Recipe from Morrison Healthcare, food service provider for Upstate Medical University

This article appears in the fall 2015 issue of Upstate Health magazine.