Chicken with Moroccan vegetable couscous
Preparation time:
Recipe highlights Serves: 4
- Good source of folate, iron
- Suitable to microwave
- Suitable to freeze
- Store in freezer (under -18°C); Store covered in fridge (under 5°C); Store in airtight container
- Egg free
- Nut free
- Low salt
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Ingredients
- 475 g chicken thighs fillets, diced
2 cups water
325 g couscous, (uncooked)
2 zucchinis, small
1 capsicum, red
2 carrots, regular
1 onion, red
2 cups pumpkin, diced (approximately a small quarter or half a butternut)
1 teaspoon cumin, ground
1 teaspoon chilli, ground
1 teaspoon coriander, ground
2 tablespoons canola oil
1/2 bunch parsley, flat-leaf
1/4 cup (per person) natural yoghurt, reduced fat
1 lemon, medium
Cooking method
-
1. Marinate chicken in 2 tablespoons canola oil, juice and grated rind of one lemon.
2. Cut the zucchinis, red capsicum, carrots, pumpkin and red onion into a uniform 2cm dice. Place the diced vegetables in a large mixing bowl. Coat chicken in 2 tablespoons canola oil, lemon juice and grated rind.
3. Boil water and pour over the couscous in a mixing bowl. Stir for 30 seconds and let stand, covered, for 5 minutes. With a fork, loosen the couscous to break up any large clumps.
4. Sprinkle the coriander, cumin and chilli over the vegetables and mix in well. Add the canola oil and again mix well. Put the vegetables on a roasting tray and roast at 170 ºC for 15-20 minutes, stirring every 5 minutes.
5. Remove the vegetables from the oven and mix in with the couscous (and canned chickpeas if using as an alternative). Heat through in oven for 10 minutes.
6. Fry chicken in hot pan for 4 –5 minutes or until cooked and serve with the spiced vegetable couscous. Garnish with chopped parsley and a dollop of yoghurt.
Notes: For an extra vegetable boost: serve with steamed green beans (in season this winter)
Alternative option: use half the quantity of chicken and add about 2.4 cups (1.5 x 400g cans) canned chickpeas – cheaper and increases fibre!
Additions: a delicious addition to the couscous is a little preserved lemon to give the dish an authentic Moroccan flavour. (These lemons can be purchased in many delicatessens).
Nutritional facts
 | Average quantity per Serve | Average quantity per 100g |
| Weight (g) | 487.06 | 100.00 |
| Energy (kJ) | >2396.99 | >492.13 |
| Protein (g) | 36.39 | 7.47 |
| Total fat (g) | 14.95 | 3.07 |
| Saturated fat (g) | 2.49 | 0.51 |
| Polyunsaturated fat (g) | >3.25 | >0.67 |
| Monounsaturated fat (g) | >7.43 | >1.52 |
| Cholesterol (mg) | >95.44 | >19.59 |
| Carbohydrate-available (g) | 70.10 | 14.39 |
| CarbohydrateSE (g) | >69.70 | >14.31 |
| Sugars (g) | >6.96 | >1.43 |
| Water (g) | 352.74 | 72.42 |
| Dietary fibre (g) | >5.07 | >1.04 |
| Thiamin (mg) | >0.36 | >0.07 |
| Riboflavin (mg) | >0.58 | >0.12 |
| Niacin (mg) | >10.93 | >2.24 |
| Niacin equivalents (mg) | 18.91 | 3.88 |
| Vitamin C (mg) | >86.48 | >17.76 |
| Vitamin E (mg) | >2.49 | >0.51 |
| Total folate (ug) | >67.21 | >13.80 |
| Total vitamin A equivalents (ug) | >741.15 | >152.17 |
| Retinol (ug) | >22.56 | >4.63 |
| Beta carotene equivalents (ug) | >4297.68 | >882.37 |
| Sodium (mg) | 131.23 | 26.94 |
| Potassium (mg) | >917.47 | >188.37 |
| Magnesium (mg) | >88.58 | >18.19 |
| Calcium (mg) | >173.84 | >35.69 |
| Phosphorus (mg) | >498.67 | >102.38 |
| Iron (mg) | >3.81 | >0.78 |
| Zinc (mg) | >3.12 | >0.64 |
Contributed by:
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Source: Department of Health 2012
This recipe was orginally published as:
Moroccan chicken and vegetable couscous
Recipe publication date on: 11/15/2006
Last reviewed on: 04/07/2013
