Healthy Recipes

Whole Wheat Couscous-Parmesan Timbales

Whole grains have been shown to reduce blood pressure and cholesterol levels, and prevent diabetes--a major risk factor for heart disease.

Whole Wheat Couscous-Parmesan Timbales
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1/4 cup pignolia pine nuts
11/2 cups water
Salt and freshly ground black pepper
1 cup whole wheat couscous
1/2 cup grated Parmigiano-Reggiano cheese, plus more for sprinkling


1. In a small skillet over medium-high heat, toast pine nuts, stirring constantly with wooden spoon, 2 to 3 minutes, or until golden. Set aside.

2. In a medium saucepan, com-bine water and 1 large pinch salt and pepper. Bring to a boil, reduce heat to medium, and slowly add couscous. Cook 1 minute, stirring constantly. Cover, remove from heat, and let stand 5 minutes.

3. Fluff couscous with fork. Stir in cheese and nuts; add salt

and pepper to taste. Tightly pack a standard 5-ounce ramekin with couscous. Turn over onto a plate; remove cup. Repeat to make 4 timbales. Sprinkle with cheese and serve.

Nutritional facts: 

205 calories, 9 g fat (2 g saturated), 9 mg choles-terol, 24 g carbohydrates, 9 g protein, 4 g fiber, 213 mg sodium (9% Daily Value).