Orange-Tomato Couscous with Chicken

Orange-Tomato Couscous with Chicken

Health Rating
Prep Cook Ready in Servings
15 min 30 min 45 min 6
add
more

Ingredients


1/4 tsp Black pepper (freshly ground)
1 cup Chicken broth (stock), low sodium
6 thigh(s) Chicken thighs, boneless, skinless (boneless,skinless, trimmed)
1 can (15oz) Chickpeas, canned, drained (rinsed)
1 1/4 tsp Cinnamon (divided)
4 tbsp Cilantro (coriander) (chopped, divided)
1 cup Couscous, dry
1 1/4 tsp Cumin (ground, divided)
2 tbsp Olive oil (diveded)
1 medium Orange (scrubbed, halved and cut into 1/4-inch slices)
1/4 tsp Salt
1 can(16oz) Crushed tomatoes canned
1 medium Yellow onion (thinly sliced)

Instructions


Pat chicken thighs dry with a paper towel. Season with salt, pepper, 1/4 teaspoon cinnamon and 1/4 teaspoon cumin.

Heat 1 tablespoon olive oil in a Dutch oven over medium heat. Add the chicken thighs and cook until browned, 3 to 4 minutes per side. Transfer to a plate and set aside.

Add the remaining 1 tablespoon oil and onion to the pan. Cook, stirring occasionally, until the onion is softened, about 2 minutes. Add the remaining 1 teaspoon each cinnamon and cumin and cook, stirring constantly, for 30 seconds. Add tomatoes and their juice, chickpeas, broth, 2 tablespoons cilantro and orange slices; bring to a simmer, stirring with a wooden spoon to scrape up any browned bits. Return the chicken and any collected juice to the pan; cover and cook over medium-low heat until the chicken is cooked through, 5 to 10 minutes. Transfer the chicken to a clean plate.

Bring the cooking liquid back to a boil; stir in couscous and place the chicken thighs on top of the mixture. Remove from heat, cover and let stand for 5 minutes before serving. Garnish with the remaining cilantro.

Nutrition Facts

Per Portion

Calories 433
Calories from fat 108
Calories from saturated fat 17.1
Total Fat 12.0 g
Saturated Fat 1.9 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.3 g
Monounsaturated Fat 5.0 g
Cholesterol 76 mg
Sodium 558 mg
Potassium 716 mg
Total Carbohydrate 50 g
Dietary Fiber 8.4 g
Sugars 5.7 g
Protein 31 g

Dietary servings

Per Portion


Fruit 0.2
Grain 0.9
Meat 1.2
Meat Alternative 0.4
Vegetables 1.4

Energy sources


Pygal 46% 467.193621482 185.134156251 25% 333.407959194 269.35888806 29% 311.350986384 140.343111783 46% 25% 29% Carbohydrates Fat Protein
About Contact Us
Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada