Creamy mustard and leek chicken with wholemeal couscous
This creamy mustard and leek chicken with wholemeal couscous is a lovely light and warming lunch or dinner. Diabetes friendly with an easy gluten free option, this dish is on the table in 30 minutes.
Serves: 4
Time to make: 30 mins
Hands-on time: 10 mins
Total cost: $15.48 / $3.87 per serve
(at time of publication)
Ingredients
- 1 tablespoon extra virgin olive oil
- 1 large leek, washed and very finely sliced
- 4 cloves garlic, finely chopped
- 500g skinless chicken breast, chopped
- 5 teaspoons English mustard
- 2 teaspoons wholegrain mustard
- 400g white mushrooms, sliced
- ¾ cup frozen peas
- 3 tablespoons (80g) Philadelphia Light Cream for Cooking
- 1 cup wholemeal couscous
- fresh flat-leaf parsley, to garnish
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Instructions
1 Heat oil in a large non-stick pan, add leek and garlic. Cook over a medium heat for 5 minutes or until leeks are soft.
2 Add chicken and mustards to the pan, cook for around 5 minutes, allowing the chicken to lightly brown all over.
3 Meanwhile, just cover the couscous with boiling water in a bowl, cover and leave to soak.
4 Add the mushrooms to the chicken and cook for 2-3minutes, stirring from time to time. Add peas and 1/2 cup water and cook for 8-10 minutes over a low heat until chicken is cooked through.
5 Add Philadelphia light cream for cooking, cook for another minute, then serve with wholemeal couscous. Garnish with parsley.
Variations
Make it gluten free: Use quinoa instead of couscous and check mustards are gluten free.
Nutrition Info (per serve)
-
Calories 410cal
-
Kilojoules 1710kJ
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Protein 40g
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Total fat 11g
-
–Saturated fat 4g
-
Carbohydrates 35g
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–Sugars 5g
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Dietary fibre 8g
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Sodium 310mg
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Calcium 100mg
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Iron 3mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
