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Hearty Italian chicken with couscous

Dietitian Rachel Scoular
Chicken couscous - image

We guarantee it’ll be loved by the whole family

Chicken couscous - image

We’ve made some tweaks to this hearty Italian chicken dish, so it’s lower in sodium and saturated fat. But don’t worry, it’s still loaded with flavour and we guarantee it’ll be loved by the whole family!

Aside from the chicken and couscous, we’ve added in some red and yellow capsicum to help increase your veggie intake and boost the amount of dietary fibre and Vitamin C. With this dish, you can store leftovers in the fridge and consume within 48 hours. Some might say this dish is even better once reheated, as the flavours are more developed!

Serves: 4
Prep time: 15 mins
Cook time: 40 mins

Credit: nib health insurance

Ingredients

  • 1 tbsp extra virgin olive oil

  • 4 chicken thigh fillets, trimmed, halved

  • 1 large brown onion, thinly sliced

  • 3 garlic cloves, crushed

  • 1 red capsicum, thinly sliced

  • 1 yellow capsicum, thinly sliced

  • 400g can tomatoes

  • 1 cup liquid chicken stock

  • 1/4 cup finely chopped fresh flat-leaf parsley

  • 1/2 cup pitted Kalamata olives, halved

  • Salt and pepper, to season

  • 2 cups cooked couscous, to serve

Method

  1. 1

    Heat oil in a large, deep frying pan over medium-high heat. Cook chicken for 5 minutes or until browned. Transfer to a plate, cover and set aside

  2. 2

    Add onion and garlic to pan. Cook, stirring for 5 minutes or until onion has softened. Add red and yellow capsicum. Cook for 2-3 minutes. Add tomatoes and stock. Bring to the boil

  3. 3

    Return chicken to pan. Reduce heat to low. Simmer covered for 20 minutes or until chicken is cooked through

  4. 4

    Stir through parsley and olives, season with salt and pepper. Divide couscous between plates and top with chicken and sauce

Want to make it gluten-free? Substitute the couscous for steamed potatoes.

Nutritional InfoServe
Energy2030 kilojoules or 485 calories
Fat Total15.1g
Protein36.8g
Saturated Fat3.3g
Carbohydrates Total45.3g
Sodium577mg

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A portrait of Rachel Scoular in her kitchen

Dietitian Rachel Scoular

Rachel Scoular is a leading Australian APD Dietitian and Nutritionist with a wealth of experience in the food industry and media. Rachel is passionate about helping people look and feel their best and she is motivated to always equip and empower individuals with quality nutrition advice. Find out more at www.rachelscoular.com