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Chicken w/Grape & Pistachio Couscous
Nb persons: 6
Yield: 4 oz. breast and 1/2 cup couscous
Preparation time: 30
Total time: 55 minutes
Source: Clean Eating Sep.-Oct. 2009
| 6 4-oz. | boneless, skinless chicken breast |
| 2 tsp | fresh ground black pepper |
| 2 tsp | cinnamon, ground |
| 2 tsp | coriander, ground |
| 2 tsp | ginger, ground |
| 3/4 tsp | sea salt |
| 1/2 tsp | nutmeg, ground |
| 4 1/2 tsp | olive oil |
| 1 cup | low-sodium chicken broth |
| 3/4 cup | whole-wheat couscous |
| 1 cup | seedless grapes, halved (red, green or a combination) |
| 3 tbsp | unsalted roasted pistachios, shelled and chopped |
| 4 | green onions, white and light-green parts only, thinly sliced |
ONE: Preheat oven to 450°F. Arrange breasts, on a rimmed baking sheet. Set aside.
TWO: In a small bowl, combine pepper, cinnamon, coriander, ginger, salt and nutmeg. Set aside 1 tsp spice mixture. Combine remaining spice mixture with oil to make a paste. Rub paste over breasts, dividing it evenly. Bake for 30 to 40 minutes, until thickest part of breast registers 170°F with a meat thermometer. Loosely cover with foil and let rest for 10 minutes (internal temperature will rise 5°F to 10°F).
THREE: Meanwhile, in a medium saucepan over medium high heat, bring broth and reserved 1 tsp spice mixture to a boil. Stir in couscous, cover, turn off heat and set aside for 5 minutes.
FOUR: Stir grapes, pistachios and green onions into couscous. Transfer couscous to a serving bowl or plates and serve alongside breasts.
Freezing: Transfer halved hens and couscous separately into resealable bags or freezer containers. Freeze for up to 3 or 4 months. To enjoy, defrost in fridge, then wrap hens in foil packets and warm on baking sheet in oven at 325°F to 350°F. Couscous can be rewarmed in saucepan over medium-low heat with a bit of water.
Nutrients per 4 oz. breast and 1/2 cup couscous mixture:
Calories: 280, Total Fat: 70 g, Sat. Fat: 2 g, Carbs: 79 g, Fiber: 3 g, Sugars: 5 g, Protein: 28 g, Sodium: 340 mg, Cholesterol: 770 mg
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