Mediterranean Chicken And Couscous 5 Ww Points Food

MOROCCAN-INSPIRED CHICKEN COUSCOUS

Steps:

• Heat the oven to 425 degrees F.
• Make the seasoning rub. In a small bowl or glass measuring cup, add the olive oil, red wine vinegar, tomato paste, garlic, and spices. Whisk to combine.
• Pat the chicken dry and season with kosher salt and black pepper on both side. Pour about 3/4 of the rub you just made all over the chicken (reserve the rest for later) and toss to make sure all the pieces are well coated. Set aside for now.
• Put the vegetables and onions in a mixing bowl. Season with kosher salt and black pepper and pour the remaining seasoning rub. Toss to combine.
• Transfer the chicken and vegetables to a large baking pan or rimmed sheet pan.
• Bake in the center of the heated-oven for 40 to 45 minutes or until the chicken is fully cooked and the juices run clear. The vegetables should also soften and gain some char.
• While the chicken and veggies are baking, prepare the couscous. Boil the water or both until bubbling. Heat a tablespoon of olive oil in a saucepan. Add the couscous and cook, tossing regularly, until the couscous is toasted to golden brown. Season with kosher salt and ½ teaspoon ground cinnamon. Add the boiled water. Immediately turn the heat off and cover the saucepan. Leave the couscous undisturbed for 10 minutes, the couscous should absorb all the liquid. When ready, add the fresh parsley and fluff the couscous with a fork.
• When the chicken is fully cooked through, remove it from the oven. Spoon the couscous between the chicken pieces and allow it about 5 minutes to sop up some of the pan juices. Finish with the raisins, if you like.

WW 5 POINTS MEDITERRANEAN CHICKEN

Steps:

• Preheat oven to 400 degrees.
• Coat a baking dish with cooking spray.
• Combine lemon pepper seasoning and flour.
• Lightly coat chicken with cooking spray, then coat each breast with flour mixture.
• Place chicken in prepared dish and bake until cooked through, about 20 minutes.
• In a bowl, combine scallions, lemon juice, curry powder, dressing, avocado, tomatoes and olives.
• Divide chicken breasts between four plates and top with avocado salsa.

HEALTHY COUSCOUS WITH ROASTED MEDITERRANEAN VEGETABLES (WW)

Steps:

• Heat the oven to 350°F or 180°C.
• Put the olive oil and garlic in a roasting/ baking pan.
• Finely dice the red onion into small chunks and add to the pan. Stir and cook in the oven for 5 minutes.
• Meanwhile, finely dice the yellow bell pepper and zucchini. Add these to the pan, with the Cavenders seasoning. Stir, cover with aluminum foil and bake for a further 20 minutes.
• After 20 minutes, remove the foil and put the veggies back in the oven for a further 10 minutes until just starting to char around the edges.
• While the veggies finish cooking, make the couscous- heat the chicken broth in a jug or bowl, add the couscous and cover with the foil. Let sit until done.
• When cooked, fluff the couscous with a fork.
• Remove the veggies from the oven, add the couscous, stir and serve hot!

WW BALSAMIC CHICKEN WITH GARLIC COUSCOUS

Steps:

• Place the chicken fillets in a shallow dish and pour over the balsamic vinegar, chicken stock, sugar and garlic.
• Marinate it for 10 minutes on each side.
• After it has marinated, spray the low-fat spray on a frying pan over medium-high heat. Remove the chicken from the marinade and add to the pan, cooking for 3-4 minutes each side.
• Add the marinade to the pan and cook the chicken for a further 1 minute each side.
• To make the garlic couscous:.
• Place the couscous in a bowl and pour in the boiling stock. Cover tightly with plastic wrap or cover and allow to stand for 5 minutes or until all the liquid has been absorbed.
• Use the low-fat spray on a heated pan. Add the garlic, broccoli florets and thyme and cook for 3 minutes or until the garlic is soft but not brown.
• Add the couscous to the pan and cook, stirring, for 2 minutes.

MEDITERRANEAN CHICKEN COUSCOUS

Steps:

• Heat broth and seasoning packet from couscous in the microwave on high for 3-5 minutes or until broth begins to boil. Place couscous in a large bowl, and stir in broth mixture. Cover and let stand 5 minutes.
• Fluff couscous with a fork; stir in chicken and next 6 ingredients. Serve warm or cold.
• Note: Substitute 4 tsp dried basil if you can't get fresh.

MEDITERRANEAN CHICKEN AND COUSCOUS

Steps:

• In a large saucepan, heat the olive oil over medium heat. Add chicken and garlic and cook 5 minutes, stirring frequently or until the chicken is no longer pink. Add the spinach during the last 1-2 minutes of cooking chicken.
• Stir in water, tomatoes, red pepper flakes, and spice pack from couscous. Bring to a boil.
• Stir in couscous. Cover and remove from heat. Let stand 5 minutes.
• Stir with a fork to fluff couscous. Stir in feta cheese and pine nuts if using. Serve.

MEDITERRANEAN CHICKEN AND COUSCOUS (5 WW POINTS)

Steps:

• Bring broth to a boil in a small saucepan. Add the couscous. Cover and remove from the heat. Let stand 5 minutes.
• While couscous cooks, combine red pepper and green onions in a bow. Cover loosely with plastic wrap and microwave on High for 4 minutes until vegetables are crisp-tender. Drain and sprinkle with garlic powder.
• Fluff couscous with a fork. Add couscous, chicken, vinegar and basil to the cooked vegetables. Toss well. Cover with the plastic wrap and microwave on High for 1 - 2 minutes or until heated. Toss again and serve immediately.
• 5 servings, 5 POINTS each.
• The vinegar sounds strange, but it gives a nice Middle Eastern tang to the dish. Otherwise it would be pretty bland.