Tuesday, July 10, 2012

Moroccan Chicken with Couscous salad

Moroccan Chicken with Couscous salad

Serves 4

This is a recipe from a Woolworths magazine.  They really have some good stuff in them!!  I didn't have any red onion, so I used a brown onion.  I cooked if first in a little olive oil until soft and then added the couscous and the boiling water to the same saucepan and then turned the heat off. 

I think the recipe would be even better with about a tablespoon of slivered almonds, toasted in a dry saucepan first and then sprinkled over the top at the end, just for a bit more texture.

2 Chicken Breast fillets
Olive oil spray
2 tsp Moroccan seasoning
1 cup couscous (wholewheat if you can get it)
1 cup boiling chicken stock
¼ cup chopped dried apricots
2 tbsp chopped mint
2 tbsp coriander leaves
1 small red onion, finely chopped
1 tbsp lemon juice
1 garlic clove, finely chopped
1 tbsp extra virgin olive oil
2 oranges, segmented.

1.      Preheat a BBQ grill or chargrill pan over medium high.  Spray chicken with oil spray and sprinkle with seasoning.  Cook chicken for four to five minutes each side or until cooked through.  Remove from pan, cover with foil and set aside for 5 minutes.
2.      Meanwhile, place couscous in a bowl and add stock .  Stir, cover and stand for 5minutes or until stock has been absorbed and couscous is tender.  Use a fork to fluff up and separate grains.  Stir in apricots, mint, coriander and onion.
3.      Whist lemon juice, garlic and oil together.  Pour over couscous salad and toss to coat.  Divide between serving plates.  Slice chicken, arrange on top of couscous with orange and serve.

Nutrition Information:

Per serve: 29 g Protein, 8.5 g fat (2 g saturated fat), 38 g carb, 6 g dietary fibre, 1500 kJ (360 Cal)

If you are trying to lose weight:  Add maybe one more chicken breast and make the recipe serve 6 (212 Calories per serve) or even 8 (283 Calories per serve).  Serve with about 1 tbsp of toasted, slithered almonds sprinkled over the top and with a big side of fresh garden salad with some olive oil, lemon juice and pepper.. Delicious!!

Per serve (Serves 6): 24.5 g Protein, 7.3  g fat, 26 g carb, 4.35g dietary fibre, 1180 kJ (283 Cal)

Per serve (Serves 8): 18.4 g Protein, 5.85  g fat, 19.5 g carb, 3.26 g dietary fibre, 885 kJ (212 Cal)

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