Chicken and Israeli Couscous

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Makes

4 to 6 servings

A comforting dish with a simple old-fashioned taste - like chicken soup you can serve on a plate. •


Ingredients

  • 3 cups low-sodium chicken broth , or vegetable broth
  • 1 tsp chopped garlic
  • 1 tsp dried thyme
  • 1 tbsp olive oil , plus more for browning meat
  • 2 cups Israeli couscous , (or small pasta)
  • 750 g boneless, skinless chicken breasts , or thighs
  • 2 tbsp all-purpose flour
  • black pepper , to taste
  • 2 cups frozen green peas
  • 1 tbsp grated Parmesan

Instructions

  • Preheat oven to 350°F (180°C). Mix broth, garlic and thyme in large bowl. Set aside.
  • On your stovetop, in a deep 12 in (30 cm) diameter ovenproof frying pan, heat olive oil on low. Add Israeli couscous and cook, stirring, until lightly golden – about 2 minutes. Immediately pour couscous from the pan into broth mixture. Set aside.
  • Drizzle more olive oil into pan, if needed. Bring pan to medium heat; add chicken and sprinkle with flour while lightly browning.
  • Pour broth and couscous into pan with the chicken, dissolving browned bits in bottom of pan. Season with pepper. Add peas. Cover with lid and bring to a simmer. Transfer to oven and bake, covered, 25-30 minutes, until couscous is tender and chicken is cooked. Sprinkle with Parmesan cheese to serve.
  • Makes 4-6 servings.
  • In a serving: 404 calories, 37.3 g protein, 5.1 g fat, 49.6 g carbohydrates, 3.6 g dietary fibre, 57 mg magnesium, 2.1 mg iron, 1.8 mg zinc

Tip:  Do not use regular couscous for this. Israeli couscous is a larger grain size. If you can’t find it, use small pasta, such as grandini. Other frozen vegetables will work as well as peas: carrots, corn, spinach, green or lima beans or mixed veggies.