Serves: 8



INGREDIENTS 8 baby artichokes

16 baby carrots, peeled and trimmed

1 cup thin green beans, cut in 1-1/2-inch lengths

16 frozen white pearl onions, thawed

1 tablespoon butter

1 clove garlic, minced

12 green onions, white and light-green parts cut into 1-1/2-inch lengths

1 cup California raisins

1/4 cup fresh chopped parsley leaves

1/2 teaspoon salt

Pinch freshly ground pepper

2 CARB CHOICES Serving size: 1/8 of recipe

PROCEDURE Cook artichokes in boiling salted water, about 8 minutes, until tender. Cool and drain. Trim, quarter and remove chokes. Set aside. In large saucepan, bring 2 to 3 quarts water to boil. Add carrots and cook about 6 minutes or until tender. Remove with slotted spoon to large bowl of ice water. Meanwhile, cook green beans in same boiling water until tender, about 3 minutes. Remove with slotted spoon to same bowl of ice water. Add pearl onions to same boiling water and cook until completely thawed and heated through. Remove with slotted spoon to same bowl of ice water. Cool vegetables and drain thoroughly. (May be prepared a day ahead to this point and stored in refrigerator.)

Just before serving, heat butter in large skillet over medium-high heat. Add garlic and cook until lightly browned. Stir in prepared vegetables, green onions and raisins. Sauté, stirring constantly, until vegetables are hot and coated with butter. Add parsley, salt and pepper; toss and serve.

Nutrition Facts Per Serving

Calories 120 (13% from fat); Total Fat 2g (sat 1g, mono 0g, poly 0g, trans 0g ); Cholesterol 5mg; Protein 3g; Carbohydrate 25g; (Dietary Fiber 3g; Sugars 18g; ); Iron 2mg; Sodium 360mg; Calcium 32mg; Potassium 234mg

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Serves: 8



INGREDIENTS 1 box couscous, plain

1/4 cup extra virgin olive oil, divided

1 pint red pear or cherry tomatoes, cut in half

2 heads fennel, bulb only, small dice

1 English or hothouse cucumber, peeled, seeded and small dice

1/2 red onion, peeled, small dice

1 cup California Golden Raisins or California Raisins

2 bunches Italian flat leaf parsley, picked and chopped

1/2 bunch cilantro, picked and chopped

Juice of 4 lemons

Salt and pepper; to taste

3 CARB CHOICES Serving size: 1 cup

Note: Pair with a fish, poultry or lean beef and a green salad and dinner is served!

PROCEDURE Pour couscous into a large bowl or shallow rectangular pan. Bring 2 cups water to a boil. Drizzle 2 tablespoons of olive oil over couscous; pour boiling water to cover over all, mix with fork. Cover with plastic wrap and set aside for 5 minutes. Remove plastic wrap and fluff couscous with fork to remove lumps, and let cool. Add remaining ingredients and toss well; season to taste with salt and pepper. Reheat to serve.

Note: Make sure all ingredients are ready before making couscous. For variety, sprinkle crumbled feta cheese on top just before serving.

Nutrition Facts Per Serving

Calories 290 (23% from fat); Total Fat 7g (sat 1g, mono 5g, poly 1g, trans 0g); Cholesterol 0mg; Protein 6g; Carbohydrate 49g; (Dietary Fiber 5g; Sugars 17g); Iron 2mg; Sodium 30mg; Calcium 55mg; Potassium 518mg