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:
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