Plate it Up! Kentucky Proud

One of my favorite things at work to do is help others gain access to nutrition foods by sharing information about fresh produce through new recipes, techniques, and tips. When producers and consumers are aware of the food around them then they will increase their fruit and vegetable purchasing, preparation, consumption and preservation. Today I went to the Monroe County Farmers Market to Plate it Up! Kentucky Proud with this recipe.

A little prep-work went into my appearance today at the farmers market. I took a few photos yesterday afternoon when I prepared the recipe samples. So here are step by step directions to make this yummy recipe:

Assemble ingredients.

Salad

• 3 ears sweet corn, shucked and washed


• 1 cup low-sodium chicken broth


• 1 cup uncooked couscous


• 1 cup garbanzo beans (chick peas), drained and rinsed


• 1 medium cucumber, washed, quartered and diced


• 1 1/2 cups cherry tomatoes, washed and halved


• 1/2 cup feta cheese


• 1/4 cup chopped sweet onion


• 3 tablespoons minced fresh parsley

Dressing

• 3 tablespoons olive oil


• 3 tablespoons lemon juice


• 1 teaspoon dried oregano


• ¾ teaspoon ground cumin


• ½ teaspoon each, salt and pepper

 

Boil corn for 6-9 minutes or until tender. In a separate saucepan, bring broth to a boil and stir in couscous. Remove couscous from heat, cover and let stand 5-10 minutes.

Drain corn and immediately place in ice water. Drain ice water and pat corn dry; using a sharp knife cut the corn kernels from the cobs.

At some point you will need to cut up your veggies.

Fluff couscous with a fork and set aside to cool.

In a large bowl, combine the beans, cucumber, tomatoes, cheese, onion, and parsley. Add couscous and corn to the vegetables.

In a small bowl, whisk together the dressing ingredients.

Pour over the couscous mixture; toss to coat. Serve chilled.

Here is the finished product at the market today! It got rave reviews from those who tried it with the exception of one picky kid who didn't like "salads" he claimed.

Yield 9, 1 cup servings

Nutrition Analysis 200 calories, 7 g fat, 1.5 g saturated fat, 5 mg cholesterol,250 mg sodium, 28 g carbohydrate,4 g fiber, 5 g sugar, 7 g protein.  

Source: Plate it Up! Kentucky Proud Project Recipe Card

Plate It Up! Kentucky Proud Project