Couscous Takes a Shortcut (30 MINUTES OR LESS)

When Paula Wolfert introduced Americans to couscous in the early 1970s, she assumed that cooks would be preparing some of the exotic Moroccan recipes in her landmark book, “Couscous and Other Good Food from Morocco” (Perennial Library, 1987; original edition from Harper & Row, 1973). She called for washing and drying the granular semolina, steaming it in a couscoussiere (a specially designed steamer) and drying it again.

But rather than embracing the authentic preparation, cooks are buying an instant version of couscous that has only to be covered with boiling water and set aside until tender. It’s a fast base for everything from sloppy Joes to vegetable salads.

Instant couscous may not have the delicacy that Wolfert wrote about, but it truly lives up to its name. It takes a fraction of the time that either pasta or rice requires and can be just as wholesome. (Whole wheat couscous contains more dietary fiber and B vitamins than regular couscous.)

What’s more, it is no longer an exotic ingredient. Most supermarkets stock packaged couscous alongside grains and beans. Natural food stores often sell it in bulk at better prices.

Because couscous is bland, soaks up liquids and is especially good with spicy dishes, Wolfert’s typical couscous seasonings include ginger, saffron, turmeric, cinnamon and plenty of pepper.

Saffron Chicken Couscous combines some of the flavors Wolfert popularized, but it uses a nontraditional speedy cooking technique. The chicken and vegetables cook separately but at the same time. Then the couscous is cooked in the flavorful mixture of vegetables, chicken and broth for a delicious one-dish entree for two that takes less than 30 minutes to prepare.

SAFFRON CHICKEN COUSCOUS

1 chicken breast half, boned, skinned and cut into strips

1 1/2 cups chicken broth

1/2 teaspoon crushed saffron threads

1/2 cup chopped onion

1 small red bell pepper, cored, seeded and diced

1 cup small broccoli florets

1 tablespoon olive oil

1/4 teaspoon cumin

1/8 teaspoon ginger

1/8 teaspoon cinnamon

1 cup instant couscous

2 tablespoons raisins

1 tablespoon minced cilantro

1/4 teaspoon hot pepper sauce

Salt

Freshly ground white pepper

Combine chicken with broth and saffron in medium pan and cook over low heat until chicken is firm and white throughout, about 10 minutes. Cover to keep warm and set aside.

Combine onion, bell pepper, broccoli and olive oil in medium skillet and saute until onion is tender and broccoli is glossy, 4 to 5 minutes. Add cumin, ginger and cinnamon and stir well.

Pour chicken with broth into vegetable mixture and bring to boil. Stir in couscous and raisins. Remove from heat. Cover and set aside 5 minutes or until liquid is absorbed. Stir in cilantro, pepper sauce and salt and pepper to taste. Fluff up couscous mixture with fork. Serve hot.

2 servings. Each serving:

618 calories; 801 mg sodium; 44 mg cholesterol; 15 grams fat; 87 grams carbohydrates; 32 grams protein; 1.52 grams fiber.

CARROTS WITH CILANTRO AND GREEN ONION

1/2 pound baby carrots

1 tablespoon minced green onion

1 tablespoon minced cilantro

1 tablespoon olive oil

1 1/2 tablespoons red wine vinegar

Dash hot pepper sauce (optional)

Salt

Freshly ground white pepper

Cook carrots in lightly boiling water to cover until tender, 10 to 15 minutes. Drain well and put in bowl. Stir in green onion, cilantro, oil, vinegar and pepper sauce. Season to taste with salt and pepper. Serve at room temperature.

2 servings. Each serving:

111 calories; 187 mg sodium; 0 cholesterol; 7 grams fat; 12 grams carbohydrates; 1 grams protein; 1.21 grams fiber.