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Beef and Couscous and Butternut Squash One Star

Beef and Couscous and Butternut Squash

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Servings: Serves 4

Prep Time: 20 minutes

Cook Time: 16 minutes

Ingredients: Add ingredients to List

Beef and Couscous and Butternut Squash
1 lb Ground beef, 95% lean
1/2 cup Chopped onion
2 teaspoon Minced garlic
2 cup Small butternut squash, cubed
1 oz Diced tomatoes, canned, undrained
1/4 cup Water
11/2 teaspoon Dried oregano
3/4 teaspoon Lemon pepper
1/8 teaspoon Salt
2 cup Couscous, cooked
1/4 cup Slivered almonds, toasted
1/2 cup Goat cheese, crumbled
2 tablespoon Fresh basil, chopped

directions:

1. Brown ground beef with onion and garlic in large skillet over medium for 8 to 10 minutes or until beef is no longer pink. Pour off drippings.
2. Stir in squash, tomatoes, water, oregano, lemon pepper, and salt; bring to boil. Reduce heat; cover and simmer 8 to 10 minutes or until squash is tender. Stir in couscous and almonds; cook until heated through. Top with cheese and basil.

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Quantity Ingredients  
1 lb Ground beef, 95% lean  
1/2 cup Chopped onion  
2 teaspoon Minced garlic  
2 cup Small butternut squash, cubed  
1 oz Diced tomatoes, canned, undrained  
1/4 cup Water  
11/2 teaspoon Dried oregano  
3/4 teaspoon Lemon pepper  
1/8 teaspoon Salt  
2 cup Couscous, cooked  
1/4 cup Slivered almonds, toasted  
1/2 cup Goat cheese, crumbled  
2 tablespoon Fresh basil, chopped  
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* Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Saturated Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carbohydrate Less Than 300g 375g
Dietary Fiber Less Than 25g 30g
Nutritional Facts
Servings Serves 4
Base Nutrients
Calories 172 kcal (8%)
Calories from Fat 99 kcal (0%)
Total Fat 11 g (16%)
Saturated Fat 9 g (45%)
Cholesterol 1 mg (0%)
Sodium 90 mg (3%)
Total Carbohydrates 37 g (12%)
Dietary Fiber 10 g (40%)
Protein 12 g (20%)
Vitamins
Vitamin A 7464 IU (149%)
Vitamin C 21 mg (35%)
Minerals
Calcium 81 mg (1%)
Iron 10 mg (16%)
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