CHICKEN WITH LEMON & COURGETTE COUSCOUS
Add a touch of zest to your midweek meal with this low-fat family supper
Provided by Good Food team
Categories Dinner, Main course
Time 40m
Number Of Ingredients 6
Steps:
- Tip the couscous into a large bowl and pour over the stock. Cover and leave for 10 mins until fluffy and all the stock has been absorbed. Heat 1 tbsp oil and fry the courgettes until softened and crisping at the edges. Tip into the couscous, then stir in with plenty of seasoning and a good squeeze of lemon juice from one of the halves.
- Halve the chicken breasts horizontally and put each piece on a sheet of cling film. Cover with another sheet and beat each piece out with a rolling pin to make it thinner. Season. Heat the remaining oil in a large pan and fry the chicken for about 2 mins on each side until cooked through. Squeeze over the juice from the other lemon half and serve with the couscous and lemon wedges on the side.
Nutrition Facts : Calories 275 calories, Fat 7 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 29 grams carbohydrates, Sugar 4 grams sugar, Fiber 1 grams fiber, Protein 25 grams protein, Sodium 0.37 milligram of sodium
LEMON-ROASTED CHICKEN WITH OLIVE COUSCOUS
If you can find preserved lemons, try them instead of the plain lemons for an even more authentic flavor in this North African-inspired recipe. -David Feder, Buffalo Grove, Illinois
Provided by Taste of Home
Categories Dinner
Time 1h50m
Yield 8 servings (4 cups couscous).
Number Of Ingredients 12
Steps:
- Place chicken on a rack in a shallow roasting pan, breast side up., Tuck wings under chicken; tie drumsticks together., With fingers, carefully loosen skin from the chicken breast; place lemon slices and fennel under the skin. Secure skin to underside of breast with toothpicks. Rub skin with oil; sprinkle with pepper and salt., Roast at 350° for 1-1/2 to 2 hours or until a thermometer inserted in thigh reads 180°, basting occasionally with pan drippings. Remove chicken from the oven; cover loosely with foil and let stand for 15 minutes before carving., Meanwhile, prepare couscous according to package directions, adding thyme and salt to water before heating. Stir in olives and pine nuts during the last minute of cooking. Serve with chicken.
Nutrition Facts :
MOROCCAN CHICKEN WITH LEMON COUSCOUS
Fragrant, tender chicken with zesty lemon couscous makes a healthy Moroccan meal in minutes
Provided by Good Food team
Categories Dinner, Main course
Time 30m
Number Of Ingredients 10
Steps:
- Put the couscous, half the lemon zest and half the juice in a medium bowl and pour over 400ml boiling water. Cover with cling film and leave to soak while you cook the chicken.
- Heat oil in a large non-stick frying pan, drizzle honey and some seasoning over the chicken and fry over a medium heat for 5-6 mins, until golden.
- Mix in the spices, followed by the tomatoes, stock, beans and remaining lemon zest and juice. Bring to the boil and simmer, uncovered, for 8-10 mins or until the beans are tender. Fork through the couscous to fluff it up, then serve with the chicken.
Nutrition Facts : Calories 344 calories, Fat 4 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 39 grams carbohydrates, Sugar 6 grams sugar, Fiber 2 grams fiber, Protein 41 grams protein, Sodium 0.44 milligram of sodium
LEMON CHICKEN WITH FRUITY OLIVE COUSCOUS
A low-fat dish of grilled citrus chicken with fresh salad that can be whipped up for a quick supper
Provided by Good Food team
Categories Dinner, Main course
Time 28m
Number Of Ingredients 11
Steps:
- Butterfly the chicken breasts by cutting through the thickest part of the breast, stopping 1cm before the edge, then opening out like a book. Whisk together the lemon juice, olive oil, chilli flakes and garlic. Pour half over the chicken and marinate for 15 mins.
- Meanwhile, put the couscous and sultanas in a bowl, then pour over the stock. Cover the bowl with cling film and leave for 5 mins.
- Heat a griddle or non-stick frying pan, remove the chicken from the marinade and cook for 4 mins on each side until golden and cooked through.
- Fluff up the couscous with a fork and stir in the olives, chickpeas, parsley and the other half of the marinade. Season and serve with the chicken.
Nutrition Facts : Calories 460 calories, Fat 11 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 49 grams carbohydrates, Sugar 15 grams sugar, Fiber 4 grams fiber, Protein 39 grams protein, Sodium 2.1 milligram of sodium
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- In a large pot, heat the oil over moderately high heat. Season the chicken pieces with 1/4 teaspoon of the salt and add them to the pot. Cook, turning, until browned, about 8 minutes in all. Remove. Pour off all but 1 tablespoon fat from the pot.
- Reduce the heat to moderately low. Add the onion to the pot and cook, stirring occasionally, until translucent, about 5 minutes. Add the garlic, ginger, paprika, cumin, oregano, cayenne, and turmeric and cook, stirring, for 30 seconds.
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