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Couscous Bake⏱ 40 min total
Recipes

Couscous Bake

Per 1 serving · 178 g · 8 ingredients

Calories
164
8%
of a 2,000 cal day
  • Protein
    6.1g
    15% of calories
  • Carbs
    23g
    55% of calories
  • Fat
    5.5g
    30% of calories
Portion

At a glance

One serving of Couscous Bake (178 g) has 164 calories, with 6.1 g of protein, 23 g of carbohydrates and 5.5 g of fat. Most of its energy comes from carbs (55% of calories). It is high in Vitamin K (84% DV).

Per 100 g
92cal
low energy density
Protein per 100 cal
3.7g
Net carbs
20g
carbs minus fiber
Fiber
2.9g
3.8 g sugar

High in

20%+ of the daily value

  • Vitamin K84%

Good source of

10–19% of the daily value

  • Dietary fiber10%
  • Vitamin A13%
  • Vitamin C12%
  • Vitamin E14%
  • Riboflavin (B2)10%
  • Niacin18%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 25 min
  1. 1

    Preheat the oven to 450°F. Coat a 9-by-13-inch baking dish with cooking spray. Heat the olive oil in a large nonstick skillet over medium-high heat. Dice the eggplant and zucchini, then add them to the skillet with salt and pepper. Cook, stirring occasionally, until the vegetables are tender and just beginning to brown, about 4 to 6 minutes.

  2. 2

    Add the spinach to the skillet, cover, and cook until wilted, stirring once, about 3 minutes. Stir in the marinara sauce and heat through for 1 to 2 minutes. Remove from heat and stir in basil.

  3. 3

    Bring water to a boil in a pot. In a large bowl, combine the couscous and boiling water with a pinch of salt, then cover with a plate. Let sit for 5 minutes, then fluff with a fork.

  4. 4

    Spread the couscous in a single layer in the prepared baking dish. Sprinkle with half of the mozzarella cheese, top with the eggplant mixture, and then sprinkle with the remaining cheese. Bake until bubbling and the cheese has just melted, about 12 to 15 minutes. Let stand for about 5 minutes before serving.

Vitamins & minerals

Amounts for 1 serving (178 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A115 μg
13%
Vitamin C11 mg
12%
Vitamin D0 μg
0%
Vitamin E2 mg
14%
Vitamin K101 μg
84%
Thiamine0.1 mg
7%
Riboflavin (B2)0.1 mg
10%
Niacin3 mg
18%
Vitamin B60.2 mg
14%
Folate (B9)56 μg
14%
Vitamin B120.1 μg
2%
Pantothenic acid0.4 mg
8%
Choline14 mg
3%

Minerals

NutrientAmount% Daily Value
Calcium96 mg
10%
Iron1 mg
16%
Potassium388 mg
8%
Magnesium40 mg
10%
Phosphorus107 mg
15%
Zinc1 mg
6%
Copper0.1 mg
14%
Manganese0.4 mg
19%
Selenium2 μg
4%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine0.2 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene0 μg—
Arginine0.2 g—
Aspartic acid0.3 g—
Beta carotene1,277 μg—
Caffeine0 mg—
Cystine0.1 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride11 μg—
Fructose2 g—
Galactose0 g—
Glucose2 g—
Glutamic acid2 g—
Glycine0.2 g—
Histidine0.1 g—
Hydroxyproline0 g—
Isoleucine0.2 g—
Lactose0 g—
Leucine0.4 g—
Lycopene6,103 μg—
Lysine0.3 g—
Maltose0 g—
Methionine0.1 g—
Monounsaturated fats3 g—
Phenylalanine0.3 g—
Polyunsaturated fats1 g—
Proline1 g—
Retinol9 μg—
Serine0.3 g—
Starch0 g—
Sucrose0.5 g—
Theobromine0 mg—
Threonine0.2 g—
Total omega 30.1 g—
Total omega 60.2 g—
Tryptophan0.1 g—
Tyrosine0.2 g—
Valine0.3 g—
Vitamin D20 μg—
Vitamin D30 μg—

Burning 164 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 31min
    Walking (3.5 mph)
  • 20min
    Cycling (moderate)
  • 14min
    Running (6 mph)
  • 23min
    Swimming laps

Common questions

How many calories are in Couscous Bake?

One serving of Couscous Bake (1 serving) has 164 calories, which works out to 92 calories per 100 g. That is about 8.2% of a 2,000-calorie day.

Is Couscous Bake high in protein?

Not especially. It has 6.1 g of protein per serving, and protein supplies 15% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Couscous Bake keto-friendly?

It is hard to fit into a strict keto diet. One serving has 20 g of net carbs and 55% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Couscous Bake?

264 mg per serving.

How much sugar is in Couscous Bake?

3.8 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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