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Couscous with carrots, walnuts, and raisins. This quick-cooking grain dish has a touch of sweet and nutty flavors to go with most main dishes.

1 cup couscous (try whole-wheat couscous)
1 tsp olive oil
2 tbsp walnuts, coarsely chopped
¼ tsp salt
1/8 tsp black pepper
½ tsp pumpkin pie spice or cinnamon
11/3 cup water
2 tbsp raisins
½ cup carrots, rinsed, peeled, and shredded or thinly sliced; cut in half

In a 4-quart saucepan over medium heat, cook and stir couscous, olive oil, walnuts, salt, pepper, and spice just until couscous begins to brown. Slowly add water, then raisins and carrots. Cover. Bring to a boil over high heat. Remove from the heat, and let stand for 10 minutes. Fluff with a fork. Serve immediately.

Nutritional information

Calories: 218
Total fat: 4 grams
Saturated fat: 0 grams
Cholesterol: 0 mg
Sodium: 155 mg
Total fiber: 3 grams
Protein:6 grams
Carbohydrates: 39 grams
Potassium: 168 mg
Prep time: 5 minutes
Cook time: 12 minutes
Yield: 4 servings
Serving size: ½ cup couscous

From keep the beat recipes, National Heart, Lung, and Blood Institute, National Institutes of Health