Mains

Glazed chicken with couscous

Author: Sarah Swain - Food writer, stylist and recipe creator

Photographer: Melanie Jenkins

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Serves: 1

Time to make: 20 mins

Ingredients

More weights & measures

2-3 (100g) chicken tenderloins

spray oil, to grease

2 small onions, finely chopped

⅓ cup couscous

2 teaspoons soft brown sugarlight brown cane sugarX

3 tablespoons red wine vinegar

8 cherry tomatoes

1 cup rocketarugulaX

$AVER recipes were costed at $5 or below at the time of publication. We are mindful that seasonal and regional availability and price fluctuations occur - click here for healthy shopping tips for greater savings.

Instructions

1 Cut chicken in small pieces. Lightly spray a frying pan with oil and heat. When hot, add chicken and onions. Cook for about 5 minutes until chicken is just browned.

2 Meanwhile, place couscous in a bowl and pour boiling water over. Cover and leave for 5 minutes.

3 Add sugar and vinegar to chicken with a little more oil spray if necessary. Cook for 4-5 more minutes until chicken is tender.

4 Stir in tomatoes. Cook for 2-3 minutes until just softened.

5 Stir in rocket and couscous then serve.

Nutrition Info (per serve)

Calories 488cal

Kilojoules 2040kJ

Protein 32g

Total fat 14g

–Saturated fat 2g

Carbohydrates 60g

–Sugars 22g

Dietary fibre 9g

Sodium 100mg

Calcium 110mg

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.

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