Page 56 - Harnett Life Winter 2020

Creamy Couscous with Broccoli, Tomatoes and Cheese
All-Day Nutrition

Dairy-inspired, plant-based dishes to serve from morning to night

FAMILY FEATURES
rom cereal and milk to yogurt and fruit
to broccoli and cheese, combining dairy Creamy Couscous with Broccoli, Tomatoes and Cheese
with plant-based foods creates a superfood Recipe courtesy of culinary dietitian Marcia Stanley, MS, RDN
Fpower couple that can help ensure you and Prep time: 15 minutes
your family are getting the nutrients you need any Cook time: 5 minutes
time of day. Servings: 6
With the rise in popularity of plant-based diets, 1/2 cup chopped onion
dairy can help optimize nutrient absorption from 2 tablespoons butter
plant foods and provide additional nutrients like high- 3 cups broccoli florets
quality protein, calcium, vitamin D and vitamin B12. 1 teaspoon minced garlic
You can create delicious meals with the nutrition you 1/2 teaspoon pepper
need while enjoying the best of plants and dairy. 3 cups fat-free, 2% or whole milk
Combining dairy and plant-based foods can be 1 1/2 cups plain couscous (wheat pasta)
easier with these dairy-powered recipes from Milk 1 cup finely shredded Parmesan cheese
Means More. They are ideal for creating a nutritious 1 cup (4 ounces) shredded cheddar cheese
and delicious plan for every meal throughout the 1 1/2 cups seeded and chopped tomatoes
day. Start with a Blueberry Apple Crisp Smoothie 2 tablespoons slivered fresh basil leaves
Bowl in the morning then build out your lunch or In large nonstick skillet over medium heat, cook onion in
dinner plans around an appetizer like this traditional butter 2 minutes. Add broccoli, garlic and pepper. Cook and
Middle Eastern Labneh Spread with grilled pita stir 2 minutes.
Stir milk into broccoli mixture. Bring to boil. Stir in couscous.
bread and assorted veggies. For the main course, try Remove from heat. Cover and let stand 5 minutes.
Lentil Tacos with Tangy Guacamole and a classic Gently stir Parmesan cheese into couscous mixture. Spread on
Moroccan staple, Creamy Couscous with Broccoli, serving platter. Sprinkle with cheddar cheese. Top with tomatoes and
Tomatoes and Cheese, on the side. fresh basil leaves.
Find more recipes that combine the goodness of
dairy and plant-based foods at milkmeansmore.org.