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The 8 Invisible Stains
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by Luella May

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Healthy Recipes

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Herbed Couscous with Chicken

One Pot, Many Flavors

Here’s a one-pot meal that the whole family will enjoy. A fresh take on traditional chicken with rice, this week’s recipe spices things up with a unique blend of Mediterranean flavors. As a bonus, the whole-wheat couscous provides added fiber and nutrients, and it cooks in a fraction of the time needed to prepare conventional rice.

 Herbed Couscous with Chicken

1 1/2 Tbsp. extra virgin olive oil
1 medium shallot, finely minced
3 cloves garlic, finely minced
1 cup Brussels sprouts, quartered (fresh or frozen)
2 cups bite-sized cubes of butternut squash, peeled
8 oz. skinless, boneless chicken breasts, cut into bite-size chunks
1 1/2 cups fat free, reduced-sodium chicken broth, divided
Salt and freshly ground black pepper, to taste (recommend sea salt)
1 cup whole-wheat couscous, uncooked
1-2 Tbsp. dried herbs (combination of sage, thyme, marjoram)

In a medium saucepan, heat the oil over medium-high heat. Add the shallot, garlic, Brussels sprouts and butternut squash and sauté for 5 minutes. Add the chicken and 1/4 cup chicken broth. Season with salt and pepper.

Cover and simmer for 15 minutes or until the chicken is cooked through and the vegetables are tender. Stir in the couscous. Add the remaining broth along with the sage, thyme and marjoram. Increase the heat to medium-high and bring the mixture to a boil.

Cover, reduce the heat and simmer for 5 more minutes or until the liquid is completely absorbed. Adjust the seasoning to taste.

Makes 4 servings.

Per serving: 310 calories, 7 g total fat (1 g saturated fat), 44 g carbohydrates,
20 g protein, 7 g dietary fiber, 290 mg sodium

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