Spiced chicken with couscous
Healthy spiced chicken with couscous and plenty of seasonal veges. This tasty recipe is high protein and nut free
Serves: 4
Time to make: 40 mins
Ingredients
- 450g lean chicken breasts
- 1½ teaspoons smoked paprika, chilli powder or ras el hanout (see tips)
- ¹/³ cup sliced preserved lemon, chopped
- 2 tablespoons olive oil
- 1 teaspoon dried oregano or ¼ cup chopped fresh herbs (eg, parsley, oregano or coriander) plus extra fresh coriander, to garnish
- 2 red onions, sliced
- 400g pack Birds Eye SteamFresh Plus Pearl Couscous with Chickpeas
- 4 small wholemeal pita breads 400g can no-added-salt chickpeas, rinsed and drained
- 6 tablespoons yoghurt, to serve
Instructions
1 Preheat oven to 190°C. Place chicken between 2 pieces of baking paper and flatten with a rolling pin. In a bag, place chicken with ground spice, lemon, oil, herbs and onions. Shake to evenly coat ingredients.
2 In an ovenproof dish, place chicken. Bake for 30-35 minutes, turning once. Five minutes before chicken is cooked, prepare couscous following packet instructions. Warm or toast pita breads.
3 Once chicken is cooked, in a bowl, combine couscous and chickpeas. Divide among 4 plates. Slice chicken and add to couscous with a spoonful of yoghurt and garnish with coriander.
Variations
See also:
Recipe ideas
Couscous vegetable and egg salad
HFG tip
Ras el hanout is a North African/Moroccan blend of fragrant spices, available in supermarkets.
The chicken can be marinated overnight in the spices, herbs and lemon. Store in the fridge in a sealed container.
NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.
Nutrition Info (per serve)
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Calories 564cal
-
Kilojoules 2360kJ
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Protein 41g
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Total fat 14g
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–Saturated fat 3g
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Carbohydrates 60g
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–Sugars 12g
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Dietary fibre 12g
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Sodium 710mg
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Calcium 150mg
-
Iron 3.5mg
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.
