Tomato and olive chicken with almond couscous

Author: Niki Bezzant - Founding Editor

Photographer: Melanie Jenkins

Serves: 1

Time to make: 20 mins

Ingredients

More weights & measures

150g boneless skinless chicken breast or 2 skinless chicken thighs

1 tablespoon flour seasoned with black pepper

olive spray oil

¼ cup instant couscous

2 Roma tomatoes, chopped

1-2 teaspoons capers

1 tablespoon chopped black olives

4 tablespoons white wine or water

1 ½ cups sliced mushrooms

4 dried apricots, chopped

1 tablespoon flaked almonds

2 tablespoons chopped fresh flat-leaf parsley (optional)

Instructions

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1 Split chicken breast or thighs in half and open up. Flatten with a rolling pin and lightly coat with flour.

2 Heat a frying pan with oil spray and cook chicken for 3-4 minutes each side until lightly browned. Remove from pan and keep warm. Place couscous in a bowl and add 1/3 cup boiling water. Cover to allow water to be absorbed.

3 Spray pan with oil again and add tomatoes with capers, olives and wine. Bring to the boil. Reduce heat and simmer until tomatoes break up. Add mushrooms and cook for a few minutes. Return chicken to pan and cook for a few more minutes, coating chicken with sauce.

4 Fluff up couscous with a fork and stir through apricots and almonds. Garnish with parsley (if using) and season to taste. Serve with chicken.

Variations

Make it gluten free: Use quinoa instead of couscous (to cook, follow packet directions).

HFG tip

This recipe freezes well.

Nutrition Info (per serve)

Calories 614 cal

Kilojoules 2570 kJ

Protein 48 g

Total fat 20 g

Saturated fat 3 g

Carbohydrates 50 g

Sugar 16 g

Dietary fibre 11 g

Sodium 530 mg

Calcium 140 mg

Iron 4 mg

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.