Quick and Healthy: A Weeknight Meal



MEDITERRANEAN CHICKEN STEW WITH WHOLE WHEAT COUSCOUS Serves 4

Soups and stews are a great option when it comes to quick and healthy weeknight meals.  This one is quick to make, loaded with protein, fiber (to get excited about the fiber content, check this out), and Vitamin C and calcium. This dish has the added benefit of freezing well, to get you through multiple meals.

Tips and tricks:

  • The browning of the chicken is what adds much of the flavor to this recipe. Make sure the pan is nice and hot before adding the chicken to ensure good caramelization.

  • Make a double batch and freeze for another night, or feed yourself through the week.

  • If you want to up the fiber ante, add 1-2 cups of white beans. If you would like your stew a little thicker, puree the beans before adding them.


Ingredients:

  • 1 tablespoon olive oil

  • 3 boneless, skinless chicken breast halves, cut into 1-inch pieces

  • Coarse salt and ground pepper

  • 4 garlic cloves, thinly sliced

  • 2 teaspoons garlic, minced

  • 1 medium onion, chopped

  • ½ teaspoon dried oregano

  • Red pepper flakes, to taste

  • 1 can (28 oz) whole peeled tomatoes, in puree

  • 2 medium heads escarole, ends trimmed, coarsely chopped

  • 1 cup whole-wheat couscous, cooked according to package


Directions:

In a large, heavy pot, heat oil over medium-high heat. Season chicken with salt and pepper.  Cook in two batches, turning occasionally, until browned, about 5 minutes per batch. Transfer to a plate. Add garlic, onion, oregano, and red pepper flakes to pot. Cook until onion begins to brown, about 2 minutes. Do not worry if the pan darkens. Add tomatoes (crushing them as they cook), and cook until slightly thickened. Add chicken with any accumulated juices and bring to a simmer; cover and cook until chicken is opaque throughout, about 2 to 4 minutes. Add as much escarole as will fit.  Cook, tossing and adding more escarole as space becomes available.  Cook until escarole is tender. Serve over couscous.

Per serving: 395 calories; 52 g carb; 39 g protein; 14 g fiber; 23 g fat

 

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