Twenty-minute Fat-free Couscous

Ingredients

 * 1 each couscous prepared per pk (1½ cups water to 1 cup couscous)
 * ½ cup cooking sherry
 * 1 onion, chopped
 * 2 cup chopped broccoli and/or cauliflower
 * 1 bell pepper, chopped
 * 1 bunch green onions
 * 1 bunch spinach
 * garlic to taste
 * 1 herbs (rosemary, oregano, bay leaves)
 * 1 small pinch cayenne pepper
 * 2 tbsp whole wheat flour

Directions

 * 1) Place a large skillet over medium heat.
 * 2) Pour about ½ – ¾ cup of cooking sherry in.
 * 3) Chop up 1 onion and add.
 * 4) Stir occasionally.
 * 5) Add a couple cups of chopped broccoli and / or cauliflower.
 * 6) Continue to sauté.
 * 7) Add a chopped bell pepper.
 * 8) Add a bunch of green onions, spinach,, etc.
 * 9) Can be added at this point.
 * 10) Add as much garlic as you can stand. I usually use 3 or 4 cloves.
 * 11) Add rosemary, oregano, bay leaves, and small pinch of cayenne.
 * 12) Sauté all of this until done. Usually just a few minutes.
 * 13) Add water to couscous, stir well, and leave covered.
 * 14) Remove most of the vegetable from the skillet, leaving as much liquid as possible, and some of the vegetables.
 * 15) Add 2 cups of room temperature water to the remaining liquid.
 * 16) Mix two tablespoons of whole wheat flour in ½ cup of room temperature water until completely dissolved.
 * 17) Any lumps will prove disastrous.
 * 18) When the water in the skillet boils, and the water / whole wheat mixture.
 * 19) Stir until the gravy thickens.
 * 20) To serve put couscous on each plate, top with vegetable, and gray.